Home Exercise Library

Hip Hinge (bodyweight and loaded)

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Demonstration video: How To Perform A Dowel Hip Hinge (Champion Physical Therapy and Performance). Follow the steps on this page if the video differs.

In our programs

Low Back and SI Joint, Phase 3 LB-3 #42 times a day, 10 reps
Low Back and SI Joint, Phase 4 LB-4 #41 time a day, 10 reps

The dose and steps can differ by program.

Low Back and SI Joint, Phase 3: Hip Hinge (Body Weight) LB-3 #4

Teach safe bending pattern

Dose2 times a day, 10 reps

You needA broomstick or PVC pipe (helpful but optional)

Photos

Hip Hinge: Start: standing tall, stick touching head, mid back and tailbone — Start: standing tall, stick touching head, mid back and tailbone

Hip Hinge: Hinge: hips push back, stick stays in contact — Hinge: hips push back, stick stays in contact

Why it helps

The hip hinge is a way to bend over while keeping your spine long. Instead of rounding your low back to pick something up, you fold at your hips. This exercise works on learning that pattern.

How to do it

Stand tall, feet hip-width apart. Hold a broomstick along your back so it touches the back of your head, your mid back, and your tailbone. (Or just imagine it.)
Keep a soft bend in your knees. They do not move much in this exercise.
Push your hips straight backward, like trying to close a car door with your butt.
Let your trunk lean forward at the hips. The broomstick should stay in contact with all 3 points the whole way.
Stop when your trunk is about parallel to the floor, or sooner if your back rounds. Slowly stand back up. Do 10 reps.

Too hard? Try this

Only hinge halfway. Build up over the phase. Or skip the broomstick and just practice the motion against a wall (hips push back to touch the wall behind you).

Too easy? Try this

Hold a light water bottle or weight in each hand at your sides. Or pause 2 seconds at the bottom.

Common mistakes

Your back rounds. (The broomstick lifts off your back.)
You bend your knees too much. (This makes it a squat, not a hinge.)
You let your head drop down or look up sharply.

You should feel

A stretch in the back of your thighs (hamstrings).
Your hips pushing backward.
Your spine staying long and flat.

You should not feel

Sharp pain in your low back.
A rounding feeling in your low back.

Stop right away if

Sharp low back pain.
Pain shooting down a leg.
Knee pain that does not stop.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Low Back and SI Joint, Phase 4: Loaded Hip Hinge LB-4 #4

Real-world safe lifting pattern

Dose1 time a day, 10 reps

You needA light weight (5 to 15 pound dumbbell, kettlebell, or even a heavy book or water jug)