In the article we will focus on several different versions of the hip hinge.
First, let us bring our attention to the forward fold. Feet should be about sitting bone distance apart and parallel, with the knees bent as needed to connect the torso to the thighs. Look to begin with 30 second long holds and progress to 60, 90 and 120 seconds every couple weeks.
Second, we will look at the chair pose. As the torso remains more upright we are adding load to the legs. Feet should be about sitting bone distance apart as with the forward fold and spine is neutral throughout. Look to practice 5-10 repetitions with each cross of the arms.
Last, we will focus on the squat. The feet will be about shoulder distance apart with the tower out toward 1:00 and 11:00. Having a elastic band above the knees will be helpful to stress the abduction of the legs, which aids in finding the necessary gluteus engagement. Make sure that your feet do not leave the ground while attempting to open the band with the thighs.
Look to perform 5-10 uninterrupted variations resting for 2 mins and repeating 5-10 reps for 3 sets total
Once you have perfected these movements. Consider progressing toward more advanced variations by adding external load or by working on single leg exercises such as lunges.
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