NutriCommon mistake. Do not copy this.
Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.
The illustration may differ slightly from the real movement. Please read the steps and follow them.
Legs and hipsLevel 1
Hip Hinge
Push your hips back with a flat back, then stand tall. This is how to bend safely.
- Working (red)
- Back of thighs, buttocks
- Helping (amber)
- Lower back
- Do
- 2 to 3 sets of 10
- Rest
- 45 seconds between sets
Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.
Before you start
Lower-back pain right now? Skip this one. Osteoporosis? Skip this one unless Nida says it is safe for you.
Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.
How to do it
- Stand tall. Feet hip-width apart, knees soft, not locked.
- Push your hips straight back. As if closing a door with your bottom. Your chest tips forward. Breathe in.
- Keep your back flat. Stop when you feel a stretch at the back of your thighs. Hands reach about knee height.
- Squeeze your buttocks and stand tall. Breathe out.
Where your hands and feet go
- Feet
- Hip-width apart and flat, weight toward your heels. They do not move.
- Hands
- Let your arms hang, or slide your hands down the front of your thighs to about knee height and back up.
- Body
- Back flat from head to tailbone. Knees soft, bent only a little.
- The movement
- Hips go straight back and your chest tips forward, like a door hinge. Then drive your hips forward to stand tall.
Watch out for
- Rounding the back. Think "long spine".
- Bending the knees like a squat. The hips move back, not down.
- Looking up. Keep your neck in line with your back.
Make it easier
Slide your hands down your thighs and stop above the knees.
Make it harder
Hold two filled water bottles against your chest.
General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026