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Wall Hip Hinge

Technical exercise to learn how to bend from the hips without rounding the back, useful for posture and lower-back protection.

2
Sets
12
Reps
70s
Duration
25s
Rest
7/10
RPE

📖 Detailed description

Stand with your back facing a wall, a few inches away. Keep your feet hip-width apart and your knees slightly bent. Push your hips back until your glutes touch the wall, then return to standing while keeping your spine neutral and your chest open. The movement should come from the hips, not the shoulders.

💡 Execution tips

  • Imagine you are closing a door with your glutes.

⚠️ Common mistakes

  • Rounding the back, bending the knees too much, looking upward.

🔀 Variants

  • Version without Mur
  • Version with Pause En Reverse