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Hip Hinge with Dowel

BeginnerMobilityTier T1
Hip Hinge with Dowel

Teaches the fundamental hip hinge pattern while maintaining a neutral spine. Essential for protecting the back during bending and lifting.

Targets: Spine Chain (Full Spine)
Muscles: Gluteus Maximus, Hamstrings

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, Towel along spine

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

3 seconds down, 2 seconds up

Tempo

Step-by-Step Guide

Set up

  • Hold a dowel or broomstick behind your back
  • The dowel should touch your head, upper back, and tailbone
  • Feet hip-width apart, slight knee bend
  1. Hip Hinge with Dowel - Step 1 of 6: Keeping the three points of contact, push your hips straight back

    Step 1 of 6

    Keeping the three points of contact, push your hips straight back

  2. Hip Hinge with Dowel - Step 2 of 6: Bend at the hips, not the waist or low back

    Step 2 of 6

    Bend at the hips, not the waist or low back

  3. Hip Hinge with Dowel - Step 3 of 6: Let your knees bend slightly but don't squat

    Step 3 of 6

    Let your knees bend slightly but don't squat

  4. Hip Hinge with Dowel - Step 4 of 6: Go until you feel a stretch in your hamstrings

    Step 4 of 6

    Go until you feel a stretch in your hamstrings

  5. Hip Hinge with Dowel - Step 5 of 6: Keep chest up and eyes forward

    Step 5 of 6

    Keep chest up and eyes forward

  6. Hip Hinge with Dowel - Step 6 of 6: Return by squeezing glutes and driving hips forward

    Step 6 of 6

    Return by squeezing glutes and driving hips forward

Breathing

  • Inhale as you hinge back
  • Exhale as you return to standing

Form Cues

  • Three points stay in contact with stick
  • Push hips back like closing a car door with your butt
  • Chest stays proud
  • Knees track over toes

Common Mistakes to Avoid

  • Rounding low back (losing tailbone contact)
  • Squatting instead of hinging
  • Knees going too far forward
  • Looking down
  • Holding breath

Safety Information

If you can't maintain three points of contact, reduce range of motion. Focus on quality.

Progressions

Remove dowel, add light resistance, progress to RDL

Regressions

Face a wall and push hips back to touch wall (wall hip hinge)

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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.