Movement Prep #5:
"Inverted Hamstring"

1.(Upright & Thumbs Up)  2.(Hip Hinge; Keep Arms & Back Straight)  3.(Extend; Squeeze Glute to Stand)

1. Stand upright with arms straight out to side and externally rotate shoulders by bringing thumbs up.

2. Hip hinge at waist as you extend back leg while keeping arms out and thumbs up.

3. Drop into full leg extension and maximum hip flexion as you minimize lateral movement on down leg.

4. Perform 6-10 reps on one side then do the other.

5. Repeat reps then go to #6 Forward Lunge/Forearm-to-Instep warm-up exercise.

6. NOTE! This is #5 in a sequential series of 10 exercises. Perform as directed in exact order.

Tips: Single leg extended balance is tricky. Try the first one slow so you can really "feel" the movement. As you get used to the exercise and improve your balance and hip mobility you can get lower and lower with the hinge.

• If desired, you can drop lower than #3 above but this cuts down the speed of the exercise--you'll have to balance your depth with ideal speed of the movement. Do what you can with good alignment. The key is keeping the back leg and trunk straight as you hinge. Don't compensate by bending the rear leg and collapsing your posture into a rounded back.

View List of All Movement Prep Exercises

Movement Prep Exercise Handout

Learn More About Mark Verstegen's Movement Prep Exercises

• Book and DVD are highly recommended!  See great photos, justifications, and video clips or exercise actions.

Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 1-25-06)

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