Shin Box Extension

Instructions

1. Sit on the floor in a shin box position with one leg bent in front of you and the other leg bent behind you.

2. Keep your chest lifted and your core lightly engaged.

3. Place your hands on the floor for support if needed.

4. Make sure both hips are grounded as much as possible at the starting position.

5. From the shin box position, press through the front shin and back leg as needed and lift your hips off the floor.

6. Extend through the hips so your pelvis rises up and forward.

7. Lift only as high as you can while keeping control and avoiding low back strain.

8. Pause briefly at the top of the hip extension.

9. Slowly lower your hips back down to the starting shin box position.

10. Repeat for the prescribed number of reps, then switch sides if needed.

Common Compensations

• Do not let your chest collapse forward as you lift.

• Do not arch your low back excessively at the top.

• Do not force the lift if your hip mobility does not allow it.

• Do not let the knees or feet shift out of position during the movement.

• Do not rely completely on your hands if the goal is to use the hips.

• Do not rush the lowering phase.

Extra Info

• You should feel this mostly in the glutes and hips.

• You may also feel the outer hip muscles and core working to help stabilize the movement.

• This exercise combines hip mobility with hip extension strength and control.

• Using your hands for light support is okay if needed.

• You should not feel sharp pain in the hips, knees, or low back.