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Coached by Wren

Wall Hip Hinge

LowerBodyweightRegressionHamstringsGlutesErectors

Tempo 3 · 1 · 1 · 0

Set up

  1. 01Stand a small step in front of a wall. Soft knees.
  2. 02The wall is the target for the hips — it teaches 'back', not 'down'.
  3. 03Hands on the thighs. Brace.

Cues

  • Push the hips back until the glutes tap the wall.
  • Shins stay quiet. Spine stays long.
  • Stand by squeezing the glutes. Do not yank with the low back.

Breath

Inhale into the hinge. Exhale as you stand.

Common faults

Squatting into the wall

Unlock the knees once, then only the hips move.

Standing too far from the wall

Step in until a light tap is a real hinge.

Rounding to reach the wall

Proud chest. If you cannot tap without rounding, step closer.

Regression

Hands on a dowel along the spine to feel three points of contact.

Progression

Hip Hinge

Same pattern, more demand. Watch the film.

Scale the pattern

Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.

Pair with