Dowel Unilateral Hip Hinge

DOWEL UNILATERAL HIP HINGE

The dowel unilateral hip hinge or single leg hip hinge is a patterning exercise to dissociate hip movements from lumbopelvic movements. This exercise is also used as an exercise regression to the SINGLE LEG DEADLIFT exercise. Start by standing on one leg and brace the core to maintain a neutral spine. Hold and place a dowel along your spine making sure to maintain body contact with it at your head, your upper back (interscapular region), and tail bone (sacrum). Keep a light bend in the knees and hinge at the hips to bend forwards. Slowly return back to standing position to complete a repetition.

Muscles Involved:

• Posterior Chain

  • Erector Spinae

  • Hamstrings

  • Calves

• Functional Back Line

  • Gluteus Maximus

  • Latissimus Dorsi

• Core

  • Transversus Abdominis

Related Conditions:

• Strength Training

• Chronic Low Back Pain

• Functional Scoliosis

• Lower Kinetic Pain Syndrome

• Sacroiliac Joint Syndrome

• hamstring tendinitis

• hamstring strain

• Achilles tendinitis

Exercise videos