Standing Hip Hinge

by Anthony Carey, MA

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The standing hip hinge is an exercise we use to load the whole posterior, longitudinal system of the body, providing lumbar stability at the same time. First, stand with your feet nice and square and put your hands on your hips with the thumbs pointing forward, which will cause you to externally rotate at the glenohumeral joint. Then squeeze your elbows together, which cues spinal extension. At this point, hinge forward from the hip without flexing the spine. Your quads will be tight so your knees are fully extended and the weight is over the balls of the feet of the metatarsal heads. This keeps the whole posterior sling loaded. Keep the lumbar extensors engaged to protect the lower back and then hold this position.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.