Lower back exercise · body weight
Spine Stretch
The spine stretch is a bodyweight exercise that targets the lower back (spinal erectors), with the hamstrings and glutes assisting.
- Target muscle
- Spine
- Also works
- Hamstrings, glutes
- Equipment
- Body weight
- Body part
- Back
How to do the spine stretch
- Sit on the ground with your legs extended in front of you.
- Place your hands on the ground behind you, fingers pointing towards your body.
- Engage your core and slowly lean back, keeping your back straight.
- Continue leaning back until you feel a stretch in your spine.
- Hold the stretch for a few seconds, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Hold each stretch for 20–40 seconds, breathing slowly, and repeat 2–3 times per side. Stretch to mild tension, never pain.
Muscles worked
The main muscle is the lower back (spinal erectors). The hamstrings and glutes work as secondary muscles. See all lower back exercises or every bodyweight exercise.
