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Exercise handout — move better, feel better.
Hip Hinge Drill (Wall Tap)
Learn to bend at your hips instead of your lower back. Stand with your back to a wall and push hips back to tap it. Essential for safe lifting.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
No equipment? Try: Dowel on back for feedback
Dosage
3
Sets
12
Reps / Time
30 sec
Rest
slow and controlled
Tempo
Step-by-Step Guide
Set up
- Stand about 12 inches from a wall, facing away
- Feet hip-width apart
- Hands on hips or crossed on chest
- Keep spine neutral
Step 1 of 6
Keep your back flat (neutral spine)
Step 2 of 6
Push your hips backward
Step 3 of 6
Bend slightly at knees
Step 4 of 6
Tap your buttocks to the wall
Step 5 of 6
Keep weight in heels
Step 6 of 6
Drive hips forward to return to standing
Breathing
- Inhale as you hinge back
- Exhale as you stand
Form Cues
- Push hips back, not down
- Back stays flat like a tabletop
- Weight stays in heels
- Look at floor a few feet ahead
Common Mistakes to Avoid
- Rounding the back
- Bending from low back instead of hips
- Squatting instead of hinging
- Looking up
Safety Information
Keep back flat. If back rounds, don't go as deep.
Progressions
Move further from wall, add light load
Regressions
Stand closer to wall
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.