SHIFT Fit
Hip hinge
Hip hinge: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Soften your knees, push your hips backwards as though closing a car door with your bum, and keep your ribs stacked over your pelvis. Stop when the hamstrings tighten, then squeeze your glutes to stand.
- Keep it controlled enough that you could stop the rep cleanly at any point.
Equipment
- none
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 3 minutes | none |
| advanced | 5 minutes | none |
| standard | 4 minutes | none |
Safety and comfort
- What it should not feel like: strain in the lower back
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.