About this exercise
A seated forward-fold stretch that targets the lower and mid back by bending forward over the legs. It releases tension throughout the entire spine and provides a mild hamstring stretch.
Sitting Bent Over Back Stretch
Step by step instructions, muscle activation and variants for the Sitting Bent Over Back Stretch.
EasyLower back
How to Perform
- Sit upright on the floor with your legs extended straight in front of you
- Inhale to lengthen your spine, then exhale and hinge forward from the hips
- Reach your hands toward your feet or shins, letting your upper back round naturally
- Drop your head and allow gravity to increase the stretch along the spine
- Hold the position, breathing deeply to relax further into the stretch
- On each exhale, try to fold a little deeper without straining
- Slowly roll back up to the seated position when finished
Muscle Activation
Primary
Lower back
Secondary
Middle back
About the Sitting Bent Over Back Stretch
The Sitting Bent Over Back Stretch 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.
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