Body & Balance Studio
Posture scan

Double-Leg Hip Hinge

stretchhipblahnikpassive

Content last reviewed: 2026-07-06

Double-Leg Hip Hinge — figure 1

How to do it

  1. Stand with the feet together facing a wall or chair. Lean forward, pivoting at the hips, keeping the knees straight. Use the wall or chair to support the weight of the upper body.
  2. Hold the stretch for 10 to 30 seconds.

Form cues

  • Don’t round the spine.
  • Keep the knees straight, but don’t lock them.
  • Breathe — Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.

Dosage

  • Hold: 10–30 s per side
  • Rounds: 2–3
  • Ease to a mild, comfortable stretch — never to pain.

Muscles worked

hamstrings — anatomical illustration
hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hamstrings

Target muscles

Hamstrings
Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)