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Week 67: Kickstand Hip Hinge Isometric Hold

It's November, which means we're gearing up for the holidays, so this month's theme is Holiday Prep! Which means lots of drills to teach proper hinging, lifting, and reaching overhead mechanics to ensure cooking for your entire family doesn't leave you needing an emergency appointment with us!



Exercise: Kickstand Hip Hinge Isometric Hold


Purpose: To load the glutes in a hinge position to prep them for proper loading when bending and lifting


Who It's For: The aspiring chef, the home cook, the matriarch of the family, or the one who hates cooking but contributes by doing the dishes!


Why We Love It: It teaches the mechanics to ensure maximal safety when bending over to lift that 17lb bird out of the oven


Procedure:

  1. Stand with your feet shoulder width apart with one heel propped up on a wall and the other foot 6-8 inches from the wall

  2. Bend your front knee slightly and maintain equal weight on the front heel and ball of your foot

  3. Hinge at your hips and tap your butt to the wall, keeping your knee and shin right where they are

  4. Feel a stretch and loading sensation in your glutes and hamstrings. Hold this position and press your front foot firmly into the floor to enhance the muscle contraction

  5. Use your glutes to push the ground away as you come back to standing

  6. Pause at the top of the range, standing tall without hyperextending at your low back

  7. Repeat as prescribed


*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.


Keep It Moving Physical Therapy & Wellness

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Suite 207

Burlington, MA 01803


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