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Cool-down · Beginner

Standing Hip Hinge

The standing hip hinge teaches you to bend forward from your hips rather than your lower back — a skill that protects your spine every time you pick something up off the floor or lean over a sink. It strengthens the hamstrings along the back of your thighs and trains the muscles that keep your back upright. Done consistently, it builds the foundation for safer bending in daily life.

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Category

Cool-down

Difficulty

Beginner

Equipment

Bodyweight

MET

3.5

Primary muscles

Hamstrings

The movement

Form cues

  1. 01

    Stand with your feet a little wider than hip-width apart and rest your hands on your hips.

  2. 02

    Soften your knees slightly — they should never be locked straight.

  3. 03

    Push your hips straight back behind you, as if you're trying to touch the wall behind you with your backside.

  4. 04

    Let your upper body tip forward as your hips move back, keeping your chest open and your gaze toward the floor a few feet ahead.

  5. 05

    Keep your back flat the whole way down — imagine balancing a broomstick along your spine from tailbone to head.

  6. 06

    Stop when you feel a gentle pull in the back of your thighs, or when your back starts to round — whichever comes first.

  7. 07

    Squeeze your glutes and press your feet into the floor to drive your hips forward and stand back up tall.

Dosage

How long, how many

Sets

3

Reps

8-12

Rest

60 sec

Watch for

Common mistakes

  • Rounding the lower back — if your tailbone tucks under or your back curves like a C, you've gone too far; stop a few inches higher.

  • Bending at the waist instead of the hips — if your hips stay still while your back bends, reset and focus on pushing your backside backward first.

  • Locking the knees straight — this strains the joints and limits how far you can hinge safely; keep a soft bend throughout.

  • Looking straight up at the ceiling — this compresses the neck; keep your chin slightly tucked so your neck stays in line with your spine.

  • Rushing back to standing — if you pop up quickly, you lose the muscle work; take about two counts to rise.

Scale it

Easier and harder variations

Easier

Stand facing a wall about arm's length away and lightly rest your fingertips on it for balance as you hinge.

Use this if you feel unsteady or are just learning the movement.

Harder

Hold a light weight — a water bottle or small dumbbell — in each hand, letting them hang in front of your thighs as you hinge.

Use this once the bodyweight version feels easy and controlled for all sets.

Note

  • If you have lower back sensitivity, limit your range to a very shallow hinge — just 20 to 30 degrees forward — and focus on feeling the hamstrings engage without any discomfort in the back.

    Use this during a flare-up or when returning after a back injury; check with your doctor or physical therapist first.

Sources

Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.

  • wger · CC-BY-SA 4.0
  • claude
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