Movement · Strong Bones
Wall-Supported Hip Hinge
The Work · Move 5 of 15
Starting position
Stand with your back about a foot from a wall, hands on your hips, a soft bend in the knees.
8–10 reps
Breath — Inhale to prepare · Exhale to execute
How to do it
Push your hips straight back until your glutes gently touch the wall, letting your torso hinge forward with a flat spine, then squeeze your glutes to stand tall.
Keep in mind
Imagine closing a car door behind you using only your butt — keep the spine straight.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →