Legs & glutes · Hinge
Hip hinge to a wall
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
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- Equipment
- Wall
- Muscles worked
- Glutes, hamstrings; hinge coordination
- Movement
- Hinge
How to perform
- Stand a short step away from a wall with your back toward it.
- Soften knees, brace and send hips backward to touch the wall.
- Keep your trunk long.
- Return to standing.
- Move closer if you cannot reach without rounding.
Three cues to remember
- Reach back with your hips.
- Keep knees soft.
- Move closer to the wall if needed.
Common mistakes
- Bending mostly at the knees.
- Reaching with the shoulders.
- Forcing the range.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Shorten the distance to the wall.
Progress when ready
Use the same pattern for a light Romanian deadlift.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
NASM: Romanian deadlift reference ↗