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Exercise handout — move better, feel better.
Hip Hinge with Dowel
Use a stick or dowel along your spine to learn proper hip hinge form. The dowel gives you feedback if your back rounds or arches.
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
- broomstick or dowel
No equipment? Try: Broomstick, PVC pipe, Umbrella
Dosage
3
Sets
10
Reps / Time
30 sec
Rest
slow and controlled
Tempo
Step-by-Step Guide
Set up
- Hold a dowel, broomstick, or PVC pipe behind you
- One hand behind neck, one behind low back
- Dowel should touch: back of head, upper back, and sacrum
- Feet hip-width apart
Step 1 of 6
Keep all three contact points on dowel
Step 2 of 6
Push hips back
Step 3 of 6
Allow slight knee bend
Step 4 of 6
Hinge until you feel hamstring stretch
Step 5 of 6
Maintain contact points throughout
Step 6 of 6
Return to standing by driving hips forward
Breathing
- Inhale on way down
- Exhale on way up
Form Cues
- Head, upper back, and tailbone stay on dowel
- If contact is lost, you're rounding or arching
- Push hips back, not down
- Keep core engaged
Common Mistakes to Avoid
- Head coming off dowel (chin tucking)
- Low back coming off (rounding)
- Upper back coming off (arching)
- Squatting instead of hinging
Safety Information
This is a teaching drill. Focus on form, not depth.
Progressions
Remove dowel and maintain form, add light load
Regressions
Don't hinge as deep
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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.