Supported Hip Hinge
The supported hip hinge is a bodyweight mobility exercise targeting the lower back, performed with light support from a desk or chair. It involves hinging forward at the hips with a neutral spine to stretch the hamstrings and glutes, reinforce proper hip mechanics, and decompress the lumbar spine.
How to do it
- Stand with your feet hip-width apart in front of your desk, holding lightly onto the surface for balance.
- Engage your core and slightly soften your knees.
- Hinge forward at your hips, pushing them backward while keeping your back flat and your spine neutral.
- Lower your torso until it is nearly parallel to the floor, feeling a stretch through your hamstrings and glutes.
- Drive through your hips to return to standing, squeezing your glutes at the top. Repeat for the desired number of repetitions.
Form cues
- Keep your spine neutral
- Push your hips straight back
- Maintain a soft bend in your knees
- Keep your chest open
- Drive through your heels to stand
Breathing: Inhale as you hinge forward slowly, and exhale as you engage your glutes to return to the starting position.
Common mistakes
- Rounding the back, which places unnecessary stress on the lumbar spine.
- Bending too much at the knees, which turns the movement into a squat rather than a hinge.
- Looking up or down, which strains the neck instead of keeping it in line with your spine.
- Moving too fast, which prevents you from feeling the intended stretch in your hamstrings.
Muscles worked
Primary: lower back. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 45 s
Lose weight
3 sets × 15–20 reps, rest 30 s
Build muscle
3 sets × 10–12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back, stop immediately and stand upright.
- If you have a history of back issues, check with a professional before starting new mobility movements.
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
Should I feel this in my lower back?
You should feel a gentle stretch, but never sharp pain. Focus on feeling the tension in your hamstrings and glutes instead.
How low should I go?
Lower your torso until you feel a comfortable stretch in the back of your legs, usually until your chest is near parallel to the floor.
Can I do this if I don't have a desk?
Yes, you can use any sturdy surface like a kitchen counter or the back of a heavy chair for balance.