If you’ve ever laid on your back with your knees bent and feet flat on the floor—congrats, you’ve been in the hook lying position. It might not look like much, but this simple setup is a powerhouse in the world of movement, rehab, and pain relief.
At The Movement Guild in Chicago, we use the hook lying position all the time as a foundational reset for posture, breathing, core activation, and spinal stability. Whether you’re recovering from injury, dealing with chronic pain, or just trying to move better, understanding how and why to use this position can make a huge difference.
Let’s break down what it is, how it works, and how it can help you get back to moving with more ease and less pain.
Understanding the Hook Lying Position
The hook lying position is exactly what it sounds like:
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You’re lying on your back
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Knees are bent at about 90 degrees
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Feet are flat on the ground, hip-width apart
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Arms can be at your sides or resting on your ribcage
It might seem simple—and it is—but that’s the point. This position creates a stable base and neutral spine, making it ideal for retraining your body to move more efficiently.
From a rehab perspective, it gives your nervous system a low-threat environment to re-engage core muscles, align your pelvis and ribcage, and work on breathing patterns that support better function and less pain.
Why the Hook Lying Position Is a Game-Changer
We use this position a lot at The Movement Guild for one reason: it works. Here’s why it’s so effective.
1. It Teaches Neutral Alignment
Most of us have poor postural habits—overarched backs, tilted pelvises, flared ribs. Hook lying gives your body a reference point. With your back against the floor and knees up, it’s easier to find spinal neutrality and restore better positioning throughout the entire chain.
2. Improves Breathing Mechanics
Ever notice how hard it is to take a full breath when you’re slouched? Hook lying promotes diaphragmatic breathing by taking gravity out of the equation. This improves oxygen intake, reduces tension in the neck and shoulders, and helps the core stabilize from the inside out.
3. Activates Deep Core Muscles
This isn’t about doing a million crunches. When done correctly, exercises in hook lying engage the transverse abdominis, pelvic floor, and diaphragm—all the muscles that keep your spine and pelvis supported. That means better movement with less compensation and strain.
4. Safe for Most Injuries
Because you’re lying down with no load on your joints, it’s an ideal starting point for people recovering from low back pain, hip injuries, or even post-surgical rehab. We build from here.
When We Use Hook Lying at The Movement Guild
If you’re working with us in Chicago, you’ll likely start here during certain phases of your treatment plan. Here are some common scenarios:
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Postural re-education
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Pelvic floor dysfunction
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Low back pain rehab
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Breathwork and nervous system regulation
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Core retraining after pregnancy or surgery
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Balance and proprioception training
The beauty of hook lying is that it can be used as both a reset and a progression. Once you’ve got the basics down, we can layer in more challenging movements while keeping your alignment intact.
How to Do It: Basic Hook Lying Setup at Home
Want to try it out? Here’s how to set yourself up:
First, Find a firm surface—your floor or a yoga mat works great.
Then, Lie on your back, knees bent, feet flat on the floor.
Next, Position feet hip-width apart, knees aligned over ankles.
After that, Tilt your pelvis slightly so that your lower back is gently resting on the floor—not smashed, but supported.
Then, Relax your upper body, especially your shoulders and neck.
Finally, Start with breath—inhale through the nose, feel your ribs expand outward and into the floor. Exhale fully and let your ribs drop.
That’s your base. From here, we might add:
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Marching
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Heel slides
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Dead bug variations
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Arm drivers
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Breath + band work
But we never rush this phase. Mastering the fundamentals leads to real, lasting change.
Who Should Be Using the Hook Lying Position?
Ideal For:
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People with low back pain or sciatica
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Anyone recovering from hip or pelvic injury
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Postpartum rehab clients
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Desk workers with postural strain
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Athletes needing to reconnect to their core and breathing
Not Ideal If:
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You have uncontrolled vertigo or severe spinal instability (check with your provider)
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You’re experiencing dizziness or chest discomfort in this position
Otherwise, it’s generally safe—and a go-to for many of our clients.
Beyond the Position: How It Fits Into Your Recovery Plan
Here’s the thing—we don’t just hand you a position and walk away. At The Movement Guild, we build full-body, movement-based plans that take into account your history, goals, and lifestyle.
That means:
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Assessing your movement patterns and breathing
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Teaching proper technique and sequencing
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Progressing exercises safely and intentionally
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Integrating what we do in-clinic with what you can do at home
Hook lying might be your starting point, but we’re always moving you toward higher-level function—whether that means lifting pain-free, running again, or just getting through a workday without tightness and fatigue.
Want to Learn the Right Way to Use Hook Lying? Let’s Get to Work
The hook lying position is one of the simplest—and most effective—ways to reset your system, re-engage your core, and start moving better from the inside out. But like anything, it works best when it’s done right and with the right guidance.
At The Movement Guild in Chicago, we use hook lying as a foundation in personalized movement plans that help our clients move smarter, breathe better, and live with less pain.
So if you’ve been told to “work on your core” or you’re tired of feeling disconnected from your body—we’re here to help you start from the ground up.
Book your consultation today at The Movement Guild, and let’s get to the root of what’s holding you back.