Long Lever Standing Hip Extension
A bodyweight hip hinge with the arms stretched overhead; the long lever from hands to hips makes the back and hips work harder to hold the flat line.
How to do it
Setup
Standing tall, feet hip-width, arms straight overhead beside the ears, knees soft.
Steps
- Hinge at the hips, arms staying in line with the torso.
- Lower until the torso and arms are level with the floor.
- Drive the hips forward to stand, arms still overhead.
Common mistakes
Arms drifting down toward the floor: they stay beside the ears. Rounding the upper back under the long lever: chest long. Sitting the hips down instead of back: the knees stay soft and the hips travel behind the heels.
Breathing
Inhale hinging, exhale standing.
