Dowel Hip Hinge
compound movements Hips, glutes, hamstrings, movement pattern
Hip hinge pattern to teach lumbopelvic dissociation (McGill, Cook).
Execution
- Standing, feet shoulder-width apart
- Push hips back with a neutral spine
- Knees slightly bent
- Stop when hamstrings tension is felt
Cues
- Hips back, chest up
- Spine stays long
- Weight through the heels
Common Errors
- Lumbar flexion
- Knees drifting forward
- Loss of neutral spine
Progressions
- Dowel hinge -> Bodyweight -> Load -> Tempo
Related Patterns
- hamstring dominance
- loss of lumbar extension