Ball Wall Push with Hip Hinge
Press a ball into a wall to create shoulder stability while practicing a clean hip hinge. Great for teaching 'hips back' without rib flare or lumbar extension.
compound movements Hip hinge patterning + serratus/shoulder stability + trunk stackExecution
- 1Place a ball (soft medicine ball or playground ball) between forearms/hands and the wall at chest height.
- 2Set ribs down and pelvis neutral; lightly brace.
- 3Press the ball into the wall (steady pressure) without shrugging.
- 4Perform a hip hinge: send hips back, slight knee bend, keep spine neutral.
- 5Return to standing by driving hips forward (glutes) while keeping pressure on the ball.
- 62–4 sets x 6–10 reps with slow tempo.
Cues
- Hips back, chest stays 'stacked'
- Keep pressure on the ball but shoulders down
- Shins mostly vertical
- No rib flare at the bottom
Common Errors
- Turning it into a squat (knees forward, hips not back)
- Lumbar extension / rib flare during hinge
- Losing ball pressure or shrugging
- Neck jutting forward
Progressions
- 1Short-range hinge -> deeper hinge
- 2Add 2–3 sec pause at end range
- 3Increase ball pressure slightly
- 4Progress to loaded hinge patterns when control is consistent
Related Patterns
thoracic kyphosisrounded shoulderslimited shoulder flexionpoor lumbopelvic controlanterior chain dominance
