How to do Hip hinge with half rollers (With toes on top)

Learn How to do Hip hinge with half rollers (With toes on top), with our online training the right way.

How to do Hip hinge: Introduction

We all perform the same basic patterns when picking up some things from the ground, squatting and when playing some other patterns of movement. We can see them manifest in various activities in which we engage in every day.

We have similar biomechanics, but so many people fail to pick up things from the floor in a correct way. You can find people in clinics with problems associated with incorrect picking up of stuff from the ground or doing tasks that require same movement patterns.

In this article, we are going to see how you can do this exercise to improve your movement pattern when picking up things from the ground. It is also a corrective exercise to help you have the correct way of doing tasks related to the hinge movement of the hip. Let’s learn How to do Hip hinge the proper way.

What is a hip hinge and why is it important?

The hip hinge is a fundamental movement pattern which is essential for both sports training and other daily tasks. Most individuals fail to do it the correct way, and that places their bodies in sub-optimal positions when lifting heavy lifting of weights.

How to do a hip hinge with rollers (with toes on top)

The movement has to originate from the hips for it to be correct. Most people that do it incorrectly move through their back, squat down and they drop the chest to the ground even with a flat back.

One trick you can use to correct this is to pretend that a rope has been tied around your waist and it pulls your hips backward. That will help you learn what a proper hip hinge is.

I am going to show you how you can do a proper hip hinge using simple tools. You would need one lightweight rod and a foam roller.

How to do Hip hinge: The process

You should first start by choosing a stance that is suitable for you. Preferably shoulder width apart. Your feet should be pointing ahead or slightly angled.

Once your feet are in a comfortable and stable position, it helps to translate stability throughout the body. Your toes should be on top of the roller, and your hands should be holding a rod which will help you to stretch out your body. The rod should be in front of you near your body where one side should be holding the top of the rod while the other is holding the rod slightly below in a twisting position.

Once you are in place, you can lower yourself slowly pushing out the rod with your hands to the farthest point from you to get a maximum stretch. Do it sometimes depending on what you want to experience.

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