Workshop gym, no. 18

Hip hinge

The safe way to bend and lift, practised without the weight. Hinge from the hips with a straight back, the way to pick up timber, shopping or a toolbox.

Press start when you’re ready

Pin it up in the shed: the moves, the beat and a tally board for your week, on one A4 page.

Download the A4 sheet (PDF)

How to do it

Stand tall, feet hip-width apart, knees soft.
Let your arms hang loosely in front of your thighs.
Push your hips back and let your chest come forward, arms hanging towards your knees.
Keep your back straight and your head in line. Stop when you feel a stretch in the backs of your legs.
Squeeze your backside and push your hips forward to stand tall.

Easier

Only hinge a short way, or rest your hands on a worktop in front of you.

Harder

Hold a light bag of shopping in both hands.

Back

Keep the back flat, not rounded. Any back pain, make the movement smaller.

This is what worked for me, not medical advice. If you have a heart condition, have had surgery, or feel dizzy, chest pain or breathlessness, stop and check with your GP before carrying on.