Desk Upper Body Bent Hands on Desk
The desk upper body bent hands on desk is a bodyweight stretching exercise targeting the lower back, performed using a desk for support. It involves hinging forward at the hips with hands on the desk to decompress and stretch the lumbar spine, hamstrings, and shoulder girdle.
How to do it
- Stand about one arm's length away from your desk with your feet hip-width apart.
- Hinge forward at the hips and place both hands flat on the desk, allowing your upper body to form approximately a 90-degree angle with your legs.
- Keep your back flat, your arms straight, and your knees soft.
- Hold this position for 20-30 seconds, breathing deeply and allowing your lower back to decompress.
- Slowly stand back up by engaging your core and returning to the upright position. Repeat as desired.
Form cues
- Keep your knees soft
- Hinge from your hips, not your waist
- Reach your tailbone back
- Keep your spine flat
- Press your palms into the desk
Breathing: Take slow, deep breaths, focusing on exhaling as you sink deeper into the stretch.
Common mistakes
- Rounding the spine, which reduces the effectiveness of the stretch
- Locking the knees, which can put unnecessary pressure on the joint
- Holding your breath, which prevents your muscles from fully relaxing
- Moving too quickly, which prevents the muscles from adapting to the stretch
Muscles worked
Primary: lower back. Secondary: hamstrings, delts.
Suggested sets & reps
Get fitter
2-3 sets, hold 30-45 seconds, rest 30 seconds
Lose weight
2-3 sets, hold 30-45 seconds, rest 30 seconds
Build muscle
2-3 sets, hold 30-45 seconds, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain, stop immediately and ease off.
- If you have a history of back issues, check with a professional before starting new stretches.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this stretch?
You can perform this stretch multiple times throughout the workday whenever you feel stiffness or tension.
What if I feel pain in my lower back?
If you feel sharp or intense pain, stop immediately and reduce your range of motion.
Can I do this without a desk?
Yes, you can use a sturdy countertop, a wall, or the back of a couch for support.