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Seated Lower Back Stretch
A seated forward-fold stretch that lengthens the spinal erectors and lower back, useful between heavy hinge sets or after training.
BackBodyweightSpinal flexion stretch
GoLightWeight mediaseated-lower-back-stretch
Demonstration coming soon
Primary
Spinal erectors
Secondary
Latissimus dorsiGlutesHamstrings
Equipment
Bodyweight
Pattern
Spinal flexion stretch
Setup
- 01Sit on a bench or chair with the feet flat and slightly wider than the hips.
- 02Sit tall with the hands resting on the thighs.
- 03Exhale and relax the shoulders before folding.
Execution
- 01Round forward slowly, letting the chest drop between the thighs.
- 02Reach the hands toward the floor or hold the ankles.
- 03Let the head hang and breathe slowly into the lower back.
- 04Hold the stretch, then walk the hands up the legs to return upright.
Checkpoints
- -The fold is slow and relaxed, not a fast collapse.
- -Breathing stays deep, expanding the lower back on each inhale.
- -The stretch feels like a gentle pull along the spine, never sharp pain.
- -Return to upright is gradual, using the hands for support.
Common mistakes
- -Bouncing in the bottom position.
- -Holding the breath, which keeps the erectors tense.
- -Sitting too far back so the thighs block the fold.
- -Snapping upright quickly after the hold.
Programming notes
- -Hold 20 to 45 seconds for 2 to 3 rounds after deadlifts, squats, or rows.
- -Skip loaded spinal flexion stretches during an active lower back flare-up; keep it gentle.
- -Works well paired with a hip flexor or lat stretch in a cooldown circuit.
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