Edit Article

wikiHow to Do a Standing Hip Hinge

Three Methods:Getting in the Starting PositionPerforming the Exercise FrequencyCommunity Q&A

This low-impact exercise lengthens the hamstring to stabilize your balance and improve your walking ability.

Getting in the Starting Position

  1. 1
    Stand so your feet are hip-width apart.
  2. 2
    Put your hands on your lower back with the thumbs over the front of your hipbones and pointing downwards, like you're about to stretch out your back.

Performing the Exercise

  1. 1
    Tighten your thigh muscles by squeezing your legs together, with your lower back arched and keeping your hands on your hips. Bend forward at your hips as much as you can without losing that arch in your back. Focus your eyes in front of you and hold this position however long you like.


  1. 1
    Do this exercise for 45 seconds to 1 minute at a time.
  2. 2
    In order to start seeing/feeling results, aim to do 10 minutes 3 days a week for 6 weeks. For faster results, increase the number of minutes/times per week you do this exercise.

Community Q&A

Add New Question
  • What muscles does this stretch?
    User Contributor
    This exercise mainly stretches your hamstrings (inner thigh) and calf muscles. They are both very useful in ballet.
Ask a Question
200 characters left
    If this question (or a similar one) is answered twice in this section, please click here to let us know.


    • The benefits of these exercises are increased strength and flexibility in your hamstrings and calf muscles.
    • To make this exercise less challenging you can put your hands on the surface of a table or desk if you feel too much discomfort with them on your lower back. Remember to keep your back arched throughout the stretch, however, or it won't be as effective.


    • Potential injuries that may be incurred if this exercise is performed incorrectly are back and leg muscle strains.

    Article Info

    Categories: Leg Strengthening Exercises

    Thanks to all authors for creating a page that has been read 7,484 times.

    Did this article help you?