Standing · Strength · 45 seconds

Gentle hip hinge

Also called standing hip hinge, bodyweight good morning or hip hinge.

How to do a gentle hip hinge

1. Stand tall with your feet hip width apart and your knees soft.
2. Rest your hands on your hips or the front of your thighs.
3. Push your hips back and let your chest come forward, keeping your back long.
4. Hinge at the hips, not the lower back, and keep the movement small.
5. Bring your hips forward to stand tall again.

In Vaskuna the voice says: “Feet apart, soft knees. Keep your back straight as you push your hips back and let your chest come forward. Stand tall again.”

Go gently

Hinge at the hips, not the lower back. A small movement is plenty.

Breathe out as you stand tall again.

Make it easier

Stand facing a sturdy chair, rest your hands on its back, and hinge only a very small amount.

Make it a little harder

Take a slow count of three to hinge and three to stand, keeping the movement small.

You will need

Nothing but a little room.

In a session

In Vaskuna this usually lasts 45 seconds. It is part of two routines: Desk break, Full body steady.

Questions

What is the difference between a hip hinge and bending over?

In a hip hinge your hips move back and your back stays long, so the bend happens at the hips. Bending over usually rounds the lower back. Vaskuna keeps the hinge small and gentle.

How far forward should I lean in a hip hinge?

Only a little. A small movement is plenty. Stop before your back starts to round.

More strength movements

• Sit to stand
• Heel raises
• Wall push
• Standing knee lifts
• Seated leg extensions
• Wall sit
• Counter push-up
• Side leg lift
• Standing heel curl

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.