Hip Hinge With Dowel
- HOW: Begin in a standing position with your feet about hip width apart. Place a dowel on the back of your head with one end and on your tailbone with the other end, the middle of the dowel should also be in contact with your mid back. Make sure you keep contact with these three points for the entirety of the movement. Next focus on hinging primarily at the hips. This is achieved by bring your torso forward and pushing your butt back. Lower yourself as far as comfortable, then pull yourself upright by using the muscles in the back of the legs. Squeeze your butt once you are upright to ensure that you stand fully erect.
- FEEL: You will the muscles in the back of the leg work with this exercise. As you hinge over you will feel a pull in the hamstrings, the upper thigh muscles.
- COMPENSATION: Avoiding rounding the back as your lean your torso forward. Movement should primarily be at the hips. Don’t allow the knees to go forward past your toes with this exercise. Maintain the 3 points of contact during this exercise, (tail bone, mid back, and back of head).