About this exercise
A kneeling stretch that opens the hip flexors, abdomen, and chest by reaching the arms overhead and leaning back from a tall kneeling position. It counteracts prolonged sitting and improves thoracic extension.
Kneeling Backwards Reach
Step by step instructions, muscle activation and variants for the Kneeling Backwards Reach.
EasyAbsQuadriceps
How to Perform
- Kneel upright on both knees with your hips directly above your knees
- Engage your glutes and brace your core lightly to protect the lower back
- Raise both arms overhead and begin to lean gently backward
- Reach your hands back and up as far as you can while keeping your hips forward
- Hold the stretched position for the desired duration, breathing steadily
- Slowly return to the upright kneeling position
- Repeat for the desired number of holds
Muscle Activation
Primary
AbsQuadriceps
Secondary
Front shouldersUpper chest
Common Mistakes
Common mistakes content is coming soon.
About the Kneeling Backwards Reach
The Kneeling Backwards Reach is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore