The Hip Hinge & Short-Stop Pose
For lower body movements, a key movement that is needed to allow the “backside chain” to be effective, is to make sure we can do the “Hip Hinge”. Many folks, on first movement, will push knees forward, making an exercise QUAD dominate – using the thigh muscles.
To get rid of other joints being the primary mover in the body, and start to teach how to HINGE AT THE HIPS, to activate the glutes, hamstings, lower back and other muscles of the backside, we start off with the KNEELING SIT BACK.
Kneel on the floor, place your hands on your hips (in the photo below, the model has his hands by his side – we work to have our folks with hands on the hips to help maintain position and form) and then drop your buttocks back to your heels. This isolates the hips and causes a 45 degree bend and correct path of motion. This will help with proper squatting form.
The next position we have folks work into is the “universal athletic position” – or what we find easier for folks to picture – is a “shortstop in baseball” position.
Start with feet shoulder width apart, the hands are placed on the thighs just above the knees. Upper body weight is rested through the arms on the hands. The pelvis pushes back and any lumbar flexion is corrected to a neutral posture. Then “hip hinge” into an upright standing position. Repeat to get down the pattern of movement.
