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Supported hip hitch, illustrated in 3 steps
Hold a stable chair with the working-side hand. Stand on that foot and let the other straight leg hang.

Back, Hips

Supported hip hitch

A simple move for your hips and back, done standing up. About 30 seconds each side.

Position
Standing
Equipment
A sturdy chair
Time
About 30 seconds each side
Works
hips and back

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How to do supported hip hitch

  1. Set

    Hold a stable chair with the working-side hand. Stand on that foot and let the other straight leg hang.

  2. 1

    Raise the free side of your pelvis a small distance.

  3. 2

    Keep both knees straight and your shoulders level. Lift from the pelvis without swinging the free leg.

  4. 3

    Return to the start slowly.

  5. Switch sides and repeat.

Take care. Use a comfortable range. Stop if you feel pain, dizziness, or loss of control.

Gentle movement guidance, not medical advice. Stop if anything hurts.

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Illustration drawn for Desk Gym.