Dowel Hip Hinge to Squat

HipLow BackLower BodySquatDeadliftMotor PatterningLumbar Motor Patterning
Written By David Song

DOWEL HIP HINGE TO SQUAT

This is a motor patterning exercise that is used to help train holding a neutral spine in both a DEADLIFT and SQUAT. Place a dowel on your back and anchor it against your head, between the shoulder blades, and on your tailbone. Hinge forwards at the hips as far as you can without allowing your body to lose contact with any of the 3 points. At end range, transition into a deep squat position. Extend the knees and hips to return to standing position and repeat as necessary.

Muscles Involved:

  • Core (Transverse Abdominis)

  • Hamstrings

  • Erector Spinae

  • Quadriceps

Related Conditions:

  • Squat Warm Up

  • Deadlift Warm Up

  • Mechanical Low Back Pain

  • Sacroiliac Joint Syndrome

  • Thoracolumbar Syndrome

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David Song
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