Bowing

Instructions

1. Stand sideways next to a wall.

2. Place a small ball between the outside of the leg closest to the wall and the wall, around the lower thigh.

3. Stand with your feet about hip-width apart.

4. Press the outside of that leg into the ball to create an isometric hip abduction effort with bent knee.

5. Keep steady pressure into the ball as you begin hinging at the hips.

6. Send your hips back like you are bowing forward.

7. Let your torso tip forward while keeping your spine long.

8. Keep most of your weight balanced through both feet or as prescribed.

9. Hinge only as far as you can while maintaining pressure into the ball and good alignment.

10. Pause briefly in the hinged position while continuing to press into the ball.

11. Return to standing by driving the hips forward.

12. Repeat for the prescribed number of reps or holds.

13. Switch sides if needed.

Common Compensations

• Do not let the pressure into the ball disappear as you hinge.

• Do not let the knee collapse inward away from the ball.

• Do not round your back as you bow forward.

• Do not turn the movement into a squat by bending too much through the knees.

• Do not lean your torso sideways into the wall.

• Do not rush the hinge or return to standing.

Extra Info

• You should feel this mostly in the outer hip and glute of the leg pressing into the ball.

• You may also feel the hamstrings and glutes working during the hip hinge.

• Your core should help keep your trunk steady while you maintain the isometric press.

• The goal is to keep constant outward pressure into the ball while performing a controlled hip hinge.

• You should not feel sharp pain in the hip, knee, low back, or ankle.