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PROTOTYPEFree access · Created under the supervision of CoconeRu. Move · lessons are being reviewed one by one.
PILATES MOTION ATLAS

Hip Hinge Sweep | Self-stretch in 3D

Hip Hinge Sweep: standing, back of the thigh and glutes. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial team

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A schematic 3D view of Hip Hinge Sweep
One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing · Back of the thigh and glutes

A dynamic stretch for the back of the thigh and glutes, moving through a gradually larger range. It can also be used to prepare before exercise.

Starting position

Stand with the feet hip-width apart and the knees soft. Let the arms hang by your sides.

Movement phases

1. Set up

Lengthen the back and face the pelvis forwards.

2. Small hinges

Push the hips back and tip the trunk a little forwards with a long back, then come back up.

3. Larger hinges

Gradually tip further forwards, as long as the back does not round.

4. Smaller and stop

Make the movement smaller and stop standing tall.

What to check yourself

Check that you are not rounding the back to lean forwards and that the knees are not locked straight.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching, and the use of moving stretches before activity.

Open in 3D

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