Quick Tip: Cleaning Up the Hip Hinge

Improving my patients’ hinging patterns is a quick and simple way to get some extra range of motion and weight shifting tolerance into a hip that they may typically avoid loading or need some extra weight in when regular stretches aren’t quite improving range of motion.

A few quick tips I like to cue during the hinge:

1. “Lean forward like you’re looking over the edge of a building”: This stops folks from habitually rocking backwards and limiting their hip flexion during the hinge and keeps more weight on the front leg (which is usually my goal during this).

2. “Keep your weight over the middle of your feet, not your toes or heels”: It’s hard to move well from the hips when a movement strategy places your weight fully back or forward in your feet, so this cue helps to adjust that. I’ll ask patients to pause for 10-15 count to spend extra time in that position.

3. “Push your foot heavy through the floor like you’re stomping on the gas pedal”: I love this cue to create some extra mind-muscle connection with the glute while hinged forward. Fully anecdotal here, but I like emphasizing “hips + heels” as a way to tell folks to squeeze their glute while pushing through the heel hard. 

   
   

Kickstand Hinge with Pivot

Seeing some changes but still want a more individualized approach to your rehab? Looking for physical therapists in Long Beach who understand what it takes to make fitness a daily part of your life? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation! 

Thomas Bilodeau, PT DPT, USAW-L1

Zenith Performance Physical Therapy 

ICE Certified Specialist: Orthopedics, Fitness Athlete, Older Adult