How to Do a Standing Hip Hinge

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

Method Two of Three:
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.
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Method Three of Three:
 Frequency

  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.
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Community Q&A

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  • What muscles does this stretch?
    Answered by User Contributor
    • This exercise mainly stretches your hamstrings (inner thigh) and calf muscles. They are both very useful in ballet.
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Tips

  • The benefits of these exercises are increased strength and flexibility in your hamstrings and calf muscles.
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  • 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.
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Warnings

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