HOW: Begin in a standing position with your feet about hip-width apart. Place a dowel behind your back with one end making contact with your head 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. Then balance on one leg and focus on hinging primarily at the hip. This is achieved by bringing your torso forward and pushing your butt back. Lower yourself as far as you feel comfortable while maintaining all three points of contact, then pull yourself upright by using the muscles in the back of the leg. Squeeze your butt once you are upright to ensure that you stand fully erect.
FEEL: You will feel the muscles in the back of the legs work with this exercise. As you hinge over you will feel a pull in the hamstrings, the back upper thigh muscles.
COMPENSATION: Avoid rounding the back as you 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 the head). Keep your balance