Hip hinge: how to do it
The hip hinge is a standing movement where you push your hips back and let your torso lean forward with a long back, instead of bending from the lower back. It is the basic pattern behind picking something up from the floor, and it takes about 40 seconds.
It will not fix back pain on its own. Guidance on back pain generally recommends staying active and moving regularly, and gentle movements like this can be part of that.
How to do it
- Stand with your feet hip-width apart and your hands on your hips.
- Push your hips back with a slight knee bend, keeping your back long.
- Return to standing by squeezing your glutes.
Dose: 10 slow reps.
Tip: Imagine closing a car door with your hips.
Common mistakes
- Rounding your back as you lean. Keep it long.
- Squatting down instead of pushing the hips back. Your shins stay close to vertical.
- Locking your knees. Keep a slight bend.
- Leaning back at the top. Stand tall and stop there.
- Moving fast. Go slowly and with control.
Easier options
- Hinge only a short way, as far as your back stays long.
- Rest your fingertips on a counter or the back of a chair for balance.
- Do fewer reps, for example 5, and add more over several days.
This matches the Hip Hinge exercise in the Mo app.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist if you notice:
- numbness, tingling or weakness in a leg or foot
- pain that shoots down a leg
- pain that started after an accident, fall or other injury
- problems controlling your bladder or bowels (seek emergency care)
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
If the movement causes sharp pain, stop and try the pelvic tilt guide instead, or ask a professional.
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.
Related guides
- Glute bridge
- Pelvic tilt
- Hip flexor stretch
- Standing hamstring stretch
- Lower back pain from sitting
- Mo: Posture & Back Pain Relief app