Supine Hip Hinge

  • Roll a small towel and place it under the nape of your neck for cervical support. Then fold a small towel in thirds and place on the floor, then lay down with your tailbone on the towel. This reminds your hips not to tilt forward during the exercise. Hands should be placed on your hipbones or on the floor next to your hips.

  • Pull your abdominals into the floor, lift one knee in the air over your hip. Return to the starting position, then reverse on the other side. Focus on keeping your hips and spine still during the movement.

  • None

  • Abdominals 

  • Transversus Abdominis

  • TIP: Let your fingers be your brains and give you feedback, ensuring that your abs do not raise towards the ceiling once you take your feet off: place them on your stomach and try not to push your abs into your fingertips.

Variations for Supine Hip Hinge

  • Tva Pull

    This exercise will help you to connect with your deepest layer of abdominal muscle, the support for good posture and a healthy back.

  • The 100s

    Keep your feet flat on the floor if you are a beginner to the exercise in order to concentrate on proper breathing and spinal alignment.

  • Sphinx

    This is an effective way to train the abs without laying down on your back, so is especially effective for those who get dizzy easily.

  • Heel Slide

    This builds core strength deep down, without having to strain your neck and spine.

  • Dead Bug

    Dead bug builds deep abdominal strength in an isometric manner.

  • Birddog

    This is a great exercise to work your posture and core muscles but without extensive strain.

  • Advanced Heel Slide

    Once you have mastered the heel slide, try this exercise to take your strength to the next level.

  • Advanced Birddog

    If you have mastered intermediate birddog, do this advanced level of birddog.


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