Seated Spine Extension Hip Lift Beginner
The seated spine extension hip lift beginner is a modified version of the spine extension hip lift designed for those new to the movement. The knees are bent to reduce difficulty while the combination of hip lift and spinal extension still builds foundational glute and back strength.
How to do it
- Sit on the floor with your knees bent and feet flat, hands placed behind your hips.
- Press through your hands and feet to lift your hips slightly off the floor.
- Gently extend your spine and lift your chest toward the ceiling.
- Hold briefly, then lower back down.
- Repeat for the desired repetitions at a slow, controlled pace.
Form cues
- Place your hands firmly behind your hips for support.
- Press down evenly through your feet and hands.
- Lift your hips until your body forms a straight line.
- Gently lift your chest toward the ceiling to open your spine.
Breathing: Exhale as you lift your hips and lift your chest, and inhale as you gently lower back to the starting position.
Common mistakes
- Dropping the head backward strains the neck and can cause discomfort.
- Rushing through the movement reduces the work done by your glutes.
- Locking your elbows too rigidly puts unnecessary stress on your arm joints.
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
Make it easier
Alternatives
Take care if…
- If you have wrist discomfort, ease off or adjust your hand position.
- If you feel sharp lower back pain, ease off and stop the movement immediately.
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 muscles does the seated spine extension hip lift work?
This movement primarily targets your glutes while engaging your lower back and hamstrings.
How often can I practice this movement?
You can safely include this exercise 2 to 3 times per week as part of your home routine.
What if I feel this in my lower back instead of my glutes?
Focus on squeezing your glutes intentionally as you lift, and avoid lifting your hips higher than your comfort allows.