Seated Forward Fold Hips Lift
The seated forward fold hips lift is a bodyweight exercise targeting the lower back, performed while seated. It combines a forward fold with a hip lift to simultaneously stretch and activate the lower back, glutes, and hamstrings, providing effective relief from spinal tension.
How to do it
- Sit at the edge of your chair with your feet flat on the floor and slightly wider than hip-width apart.
- Hinge forward from your hips, lowering your torso toward your thighs with your hands reaching toward the floor.
- From the folded position, engage your glutes and press through your feet to lift your hips slightly upward off the seat.
- Hold the lifted position for a moment, feeling the stretch in your lower back and hamstrings.
- Lower your hips back to the seat, sit up slowly, and repeat for the desired number of repetitions.
Form cues
- Hinge from your hips, not your waist.
- Keep your spine long as you fold forward.
- Press through your heels to lift your hips.
- Keep your shoulders relaxed away from your ears.
Breathing: Inhale as you fold forward, exhale as you lift your hips, and breathe deeply throughout the hold.
Common mistakes
- Rounding the back excessively, which places unnecessary strain on your spine.
- Lifting the hips too quickly, which can cause dizziness or loss of balance.
- Holding your breath, which prevents your muscles from relaxing into the stretch.
Muscles worked
Primary: lower back. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets x 10 reps, focus on full range of motion
Lose weight
3 sets x 10-12 reps, 30s hold per rep
Build muscle
3 sets x 8-10 reps, slow controlled movement
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or radiating pain, ease off and choose a gentler stretching variation.
- If you have a history of spinal disc issues, check with a healthcare professional before starting.
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
Can I do this if my back hurts?
If you feel sharp or shooting pain, stop immediately. If it is general tightness, move slowly and only within a comfortable range.
How often should I perform this?
You can perform this daily, especially if you spend long hours sitting at a desk.
What if I can't lift my hips off the chair?
Focus on the forward fold first. The hip lift will become easier as your glute strength and flexibility improve.