Week 1 - Day 2

Drill 3: Standing Hip Hinge with Wall Reach

Setup

  • Stand facing away from a wall, feet hip-width apart.
  • Position yourself about 6 inches away from the wall.

Instructions

  • Push your hips back toward the wall while maintaining a neutral spine.
  • Reach both hands forward as you hinge.
  • Stop when your hips touch the wall lightly.
  • Return to standing by driving hips forward.
Sets: 2 – 3
Reps: 8 – 10 slow, controlled reps
Breath: Inhale as you hinge, exhale as you return
Rest: As needed

What to Feel

  • Hamstrings and glutes activating during the hinge
  • Length through the spine and engaged core

What to Avoid

  • Rounding the lower back
  • Pushing hips too far back, causing balance loss

Red Flags

  • Pain or discomfort in the low back

Regression

  • Stand closer to the wall to reduce hinge depth.