I have shared this before but back in the winter, I was feeling pretty meh. (As often happens during those cold, dreary Massachusetts months!) Momming and running a business online can feel lonely AF at times, and now that my girls are a bit older, I actually have more time for myself—but I wasn’t sure what to do with it.

So, I signed up for group pickleball lessons at NEPC Middleton. I’d never played pickleball or tennis before, but I figured, why not give it a shot?

I’ve had SO MUCH FUN and met THE MOST amazing people.

It makes my heart happy to try something new, even when I totally suck at it.

Sometimes, as we get older, we shy away from trying new things—because it’s HARD to be bad at something. It’s hard not to "get it" right away. Some weeks, I don’t want to go (because I haven’t made time to practice), but I always leave happy that I showed up. I still don't honestly WTF I’m doing, but I’m better than I was when I started. Pushing through the discomfort has been worth it. All the yielding/plyo and pelvic floor connection work really translates over to the court!

That whole experience reminded me of something from the STRONG AF Foundation program: HINGES. We wrapped up the program recently, and I always say that if I could teach women ONE THING when it comes to strength training, it would be mastering the single-leg deadlift!

Why the Single-Leg Hinge Matters

Learning to hinge well isn’t just about building a great butt (though it definitely helps ). It’s about teaching your body to

• Protect your low back
• Support your pelvic floor
• Strengthen your glutes and hamstrings
• Move without leaking, pain, or pressure

This is why Strong AF teaches the basics first—so when you get back to heavy bilateral lifts, you feel grounded, strong, and in control.

One of our STRONG AF graduates shared something that hit me:

👆 THAT RIGHT THERE is SO IMPORTANT.

Real change takes time—more time than you want it to. Just like with pickleball, progress doesn’t happen overnight. You’ve got to be okay with being uncomfortable and not being good right away. I actually met an awesome mom at pickleball who quit after the first session because she “wasn’t good enough.” WHAT?! How are you supposed to be good at something new right from the start?

The same goes for strength training. You can’t just jump into complex movements without laying the groundwork. Learning to hinge without feeling it in your lower back takes practice—and coaching matters. Especially when it comes from someone who’s been there, dealing with pelvic floor tension and back pain firsthand.

Nail the Form. Then Load It Up.

Instead of hammering high-rep bilateral lifts that just feel “off,” we build real stability from the ground up. We use rotation intentionally at the ribcage and pelvis, and we work on the mid-range so that we can open up the backside of the pelvis and find true glute LENGTH!

If you struggle to "feel where you are in space" and prefer to start with just your bodyweight this is my favorite variation!

These hinge variations teach you to feel your glutes through a full range. Don’t just watch—TRY it. FEEL it. Your body will thank you.

Finding YOUR Hinge

There’s no “perfect” single-leg hinge for everyone. Every woman’s structure is unique—scoliosis, hypermobility, pelvic floor issues—you name it. That’s why I coach movement differently:

• Use foot reference points
• Set up near a wall, or use a band or ball for feedback
• Find YOUR isometric hold—nose, sternum, knee, and big toe aligned
• BREATHE there
• Then test: Weight in the left hand? Right hand? What feels best?

This isn’t cookie-cutter coaching. It’s training that’s rooted in real life and what actually works for women who want to move pain-free.
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​Want More Like This?

If you’re ready to dive deeper, hop on the waitlist for the next round of STRONG AF Foundation. Or, if you’re looking to get moving now, join me inside the Move Your Body membership. These hinge variations (and so much more) are waiting for you.

Not sure which is the right fit for you? Grab 15 minutes on my calendar and let's talk it through — no pressure, just a conversation about where you're at and what would actually help: https://calendly.com/stacey-83/15-minute-call​

XOXO,
Stacey