Wall-target hip hinge
Learn to bend from your hips, reaching back to touch a wall.
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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.
What you need
A clear wall
Getting into position
- Stand with your back to a wall, heels about a foot away from it.
- Feet hip-width apart, knees soft rather than locked.
- Rest your hands on the front of your thighs. Keep a sturdy chair or counter in front of you, within reach in case you need to steady yourself.
How to do it
Push your hips back towards the wall, letting your body tip forwards with your back long.
Let your hands slide down the front of your thighs, towards your knees.
Stop when your bottom touches the wall.
Push your hips forwards to stand tall again. Breathe out as you stand.
Keep in mind
- Hips go back, not down.
- Back long, from head to hips.
- Knees stay soft.
Where you should feel it
The back of your thighs and your buttocks, with your back muscles holding you steady.
Stop or change something if you feel
Pain in your lower back, or pulling behind the knee.
A gentler starting point
Stand a little closer to the wall.
When it feels easy
Shuffle your feet further from the wall, then move on to the hinge without the wall.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Stand with your back to a wall, heels about a foot away. Push your hips back until your bottom touches the wall, then stand tall.
1 set × 6–8
Move on when: Every rep touches the wall with your back long, two sessions running.
Add a second set.
2 sets × 6–8
Move on when: Both sets feel smooth.
Shuffle your feet a little further from the wall, so you hinge further to reach it.
2 sets × 8–10
Move on when: You reach the wall comfortably with your back long and knees soft.
Touch the wall only lightly, or stop just before it.
2 sets × 10
Move on when: The wall is only a target, not something you lean on, two sessions running.
- Next level up
- Unloaded hip hinge coming soon
Levels in hip hinge / deadlift
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported startWall-target hip hinge (this page)
- Level 2 · FoundationUnloaded hip hinge coming soon
- Level 3 · More challengeDumbbell Romanian deadlift coming soon
- Level 4 · ExperiencedBarbell Romanian deadlift introduction coming soon
Explore related content.
- Everyday focus
- Lifting and carrying, Everyday strength
- Body area
- Lower body
- Equipment
- Wall, No hand weights needed
- Movement format
- Standing
- Starting point
- Starting a routine
- Age context
- Older-adult focused
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