Standing Hip Flexion To Extension For Tennis | Exercise 6.91
Exercise 6.91 in the Low Back section of Chapter 6 of Advanced Concepts of Strength & Conditioning for Tennis. This standing hip hinge builds control of hip flexion and extension in an athletic stance.
Exercise Video
Technique Photographs
Starting Position
Stand in an athletic stance with the knees slightly flexed and arms crossed over the chest.
How To Perform The Exercise
Hinge at the hips to lean the trunk forward while keeping the knees softly flexed. Extend at the hips to return to the upright starting stance, then repeat with control. Pause for one second in the forward position. Inhale during the hinge and exhale during the return; select a range that preserves the chosen trunk position.
Book Setup And Video Note
The video shows complete forward hip hinges and returns to standing.
Equipment: No equipment
Book Difficulty Level: 2 of 5
Written Family Variations: 6.92 And 6.93
6.92 Standing Medicine Ball Hip Flexion To Extension: Retain the standing hinge, one-second pause and controlled return while holding a medicine ball close to the chest. The source lists 4–10 lb; select a load that permits control. Original difficulty: 3.
6.93 Standing Physio Ball Hip Flexion To Extension: Hold the physio ball with the arms extended forward throughout the same hinge, pause and return. The ball is held, not used as a support. Original difficulty: 4.
The video above demonstrates the arms-crossed 6.91 task; it does not verify either held-ball variation. Ball position changes the demand, so select the version from the athlete’s control rather than progressing solely by number.
Progressions And Related Exercises
Browse Strength For Performance exercises or explore tennis workouts for a complete training session.
For the canonical technique and difficulty level, see Advanced Concepts of Strength & Conditioning for Tennis, exercise 6.91.