Seated Spine Extension Hip Lift
The seated spine extension hip lift is a bodyweight exercise combining hip lifting with spinal extension from a seated position. It targets the glutes and lower back simultaneously, improving hip extension strength and thoracic mobility through the combined movement.
How to do it
- Sit on the floor with your legs extended and hands placed behind your hips.
- Press through your hands and heels to lift your hips off the floor.
- As you lift, extend and arch your spine gently upward.
- Hold the extended position briefly, squeezing your glutes.
- Lower back down and repeat for the desired repetitions.
Form cues
- Press firmly through your hands and heels to start the lift.
- Lift your chest gently toward the ceiling as your hips rise.
- Squeeze your glutes tightly at the top of the movement.
- Keep your breathing steady and avoid holding your breath.
Breathing: Exhale as you press up and lift your hips, and inhale as you lower yourself back to the starting position.
Common mistakes
- Hyperextending the neck by dropping the head all the way back, which can cause neck strain.
- Rushing through the movement without pausing, leading to reduced glute activation.
- Bending the elbows too much during the lift, placing unnecessary stress on the shoulders.
Muscles worked
Primary: glutes. Secondary: lower back, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3 sets × 8–12 reps, rest 60 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you have wrist discomfort, ease off or adjust your hand placement.
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
What should I do if I feel this in my lower back instead of my glutes?
Focus on squeezing your glutes harder at the top and avoid arching your lower back excessively; lift from your hips.
Can I do this exercise every day?
It is generally fine for most beginners to practice a few times a week, listening to how your body recovers.
Do I need any special equipment to get started?
No equipment is needed, just your body weight and a comfortable floor surface.