Moves/Lunge Hinge Hammy Stretch

Lunge Hinge Hammy Stretch

ID: 926

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Exercise Types:
Lower Hinge, Lower Step
Contraindications:
Knee Problems
Equipment:
Floor Based, High Bands
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Soft knee bend throughout — this is a hip-dominant, not knee-dominant, pattern.
  2. 2. Feet hip-width apart, weight balanced over mid-foot throughout.
  3. 3. Establish a stable base before adding any dynamic component.

Regression:

Use a bodyweight hip hinge against the wall — stand a foot away, push hips back until they touch, then return — to learn the pattern without load.

Progression:

Introduce a pause at the bottom for 2 seconds to eliminate elastic rebound and increase time under tension.

Common Problems:

Rising onto the toes during the hinge — reinforce flat foot contact and hip push-back before knee bend.