Reverse Hip Raises Can Help Ease Lower Back Pain

Lower back pain is one of the most common reasons women seek medical care or skip workouts yet it’s often the result of something that’s completely within our control muscular weakness. According to fitness experts, strengthening the muscles that support your lower spine, particularly the glutes and hamstrings, can significantly reduce discomfort and even prevent future injury.

Enter the reverse hip raise, a low-impact, equipment-free movement that strengthens your entire posterior chain without stressing your joints. If you haven’t added it to your workout yet, now’s the time.

What Is a Reverse Hip Raise?

Also known as reverse leg lifts or prone hip extensions, the reverse hip raise is a bodyweight exercise performed on a bench or floor. The movement targets your glutes, hamstrings, and lower back, helping to build strength where it matters most especially if you're sitting at a desk all day or struggling with chronic low back tension.

“This is a great way to strengthen the glutes, hamstrings, and lower back without putting a ton of pressure on the spine or the knees,” says Ani Oksayan, CPT.

How to Do a Reverse Hip Raise

You’ll need a sturdy, secure bench for the traditional version.

1. Lie face down on the bench with your hips at the edge and legs extended behind you.

2. Grip the bench lightly for support, keeping your elbows bent and hands near your head.

3. Engage your core and squeeze your glutes to lift both legs until they’re in line with your torso.

4. Hold briefly at the top, maintaining muscle tension.

5. Lower your legs slowly, stopping just short of the floor to keep control.

Aim for 3 sets of 12–15 reps to start.

Why Reverse Hip Raises Are Worth Doing

1. Relieves and Prevents Lower Back Pain

Reverse hip raises strengthen the erector spinae muscles, glutes, and hamstrings muscles that often weaken with too much sitting. A stronger posterior chain supports better posture and reduces spinal strain, which may ease and prevent back pain.

Around 80% of adults experience low back pain at some point in their lives, according to the CDC. Building muscle can be a protective strategy.

2. Easy on the Knees and Spine

This movement is all about you versus gravity, making it beginner-friendly and ideal for those recovering from injury. Unlike squats or lunges, it doesn't stress the knees or compress the spine.

3. Balances Out Your Core

We often train the front of our core think planks and crunches but neglect the back side. This exercise rebalances your core by engaging those frequently forgotten back muscles.

Common Mistakes to Avoid

Even simple moves require solid form. Here’s what to watch out for:

• Using Momentum: Swinging your legs defeats the purpose. Instead, lift with control using your core and glutes.

• Overarching the Back: Lifting your legs too high can strain your lower back. Stop when your body forms a straight line.

• Improper Bench Placement: Make sure your hip crease is right at the edge of the bench for optimal movement.

• Unstable Equipment: Always use a secure, heavy-duty bench never try this on a lightweight surface or home furniture.

Modifications for Beginners

If you're new to reverse hip raises, these variations can help you build strength safely:

• Lie flat on the floor and lift your legs while keeping your pelvis grounded.

• Try a tabletop version (on hands and knees), lifting one leg at a time.

• Perform single-leg lifts off the bench for more control.

Progressions for More Challenge

Ready to level up? Try these advanced options:

• Add ankle weights or a resistance band for extra tension.

• Place a ball between your feet to engage your inner thighs.

• Use a reverse hyperextension machine, which adds external weight and can provide an even more targeted workout for the lower back and glutes.

Fun fact: The gluteus maximus is the largest muscle in the human body, and it plays a key role in posture, walking, and lifting.

How to Add Reverse Hip Raises to Your Routine

Reverse hip raises are a smart addition to leg day, but they’re also great on back or core-focused days. You can even include them in your warm-up to activate your glutes before heavier lifts. Oksayan recommends doing three sets of 12–15 reps, adjusting the intensity with resistance or equipment as needed.

And remember consistency is key. Over time, this move can help reduce low back pain, improve your posture, and support safer movement patterns in everything from workouts to daily life.

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