Lying Back and Hip Stretch
Combined back and hip stretch performed lying down that relieves tension in the posterior chain and hips.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hips & lower back. Secondary: glutes, hamstrings |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 10 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Lie on your back in a comfortable position.
- Gently move into a stretch that targets both the lower back and hips.
- Hold for 10 seconds while breathing deeply.
- Switch sides if the stretch is unilateral.
- Complete 3 sets.
Coaching tips
Benefits
Combined back and hip stretch performed lying down that relieves tension in the posterior chain and hips.
Common mistakes
Avoid forcing the range or rounding aggressively.
Make it harder
Gently deepen the stretch.
Make it easier
Reduce the range or bend the knees more.
Breathing
Breathe deeply and relax into the stretch.
Build a workout with this exercise
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Beginner · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.