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Back · Strengthening

Hip-height Load Lift

Hip-height load lift, 3 sets, 8 repetitions, moderate load

Illustration of the Hip-height Load Lift exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Load: moderate

Description: Hold a load at hip height with your back straight and pelvis stable. Engage your abdominal muscles to protect your back, then lift the load while keeping your trunk well aligned without arching. Control the movement by maintaining the final position without compensation.

Tips: Keep your spine neutral and avoid tilting the pelvis. Breathe regularly and focus on trunk stability throughout the movement.

Progression: Gradually increase the load as you can perform 3 sets of 8 repetitions without pain or compensation.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
moderate load (dumbbell, kettlebell, or barbell)
Starting position
Standing, neutral spine, load held at hip height
Clinical goal
Lumbar muscle strengthening
Also known as
hip height load lift, lumbar weight lifting, core strengthening exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.