Back rounding instead of hip hinging
What it usually means, what is likely tight and weak, and a routine that helps. Also called poor hip hinge, lumbar flexion in toe touch.
In short
In the toe touch, the back rounds a lot while the hips barely bend. Common with stiff hamstrings or a habit of bending from the back instead of the hips.
Why it matters
When the back rounds while the hips stay stiff, the low back does work the hips should share. It is linked with low back strain when lifting.
Usually tight
- · Hamstrings
- · Glutes
Usually weak
- · Hip hinge control
- · Deep core
Other things that can cause it
- · History of low back pain
A corrective routine for back rounding instead of hip hinging
Done in this order: calm what is tight, lengthen it, then strengthen what should be doing more. Daily for 3 to 6 weeks is a good start.
Everyday habit
Practice pushing the hips back like closing a car door with your backside before you bend.
How long it takes
The pattern often changes in 2 to 4 weeks of practice, with steady work. Re-check every 2 to 4 weeks.
How Kentro checks it
It shows up in the toe touch, side on part of the scan: turn side on, feet together, knees straight but not locked. Kentro measures it and shows whether it is improving between scans.
When to see a professional
See a doctor or physical therapist if you have pain that is sharp, getting worse or lasts more than a couple of weeks, numbness, tingling or weakness, pain after a fall or injury, or pain at night. This guide is general education for healthy adults, not a diagnosis or treatment plan.
Do you have it? Find out free.
Prop your phone against a wall. Kentro checks back rounding instead of hip hinging and the rest of your posture and movement, then builds your routine.
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