The Waiter’s Bow is a foundational hip-hinging exercise that targets the posterior chain—especially the gluteal muscles, hamstrings, and lower back. It’s often prescribed to help reinforce proper hip movement patterns, especially for people recovering from lower back pain or working on posture correction. The key purpose is to retrain the body to bend through the hips while keeping the spine neutral, reducing strain on the lumbar spine during daily activities like lifting or bending.
- Stand upright with feet hip-width apart, knees slightly soft (not locked).
- Place your hands across your chest or on your hips for feedback.
- Engage your core by gently bracing as though preparing for a light impact to your abdomen.
- Initiate the movement by pushing your hips backwards, not by bending at the waist.
- Keep your spine long and neutral—imagine a straight line from the top of your head to your tailbone.
- Only go as far as you can while keeping a flat back and without bending your knees further.
- Pause briefly at the bottom, feeling a stretch through your hamstrings.
- Drive your hips forward to return to the starting position, maintaining control throughout.