How to do the Seated Lower Back Stretch
Seated Lower Back Stretch is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Glutes and Hamstrings.
Seated Lower Back Stretch demonstration · © GymiaFit
Seated Lower Back Stretch at a glance
- Primary muscles
- Lats
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Seated Lower Back Stretch step by step
- 1Sit on the edge of a chair with your feet flat on the ground.
- 2Place your hands on your thighs or on the sides of the chair for support.
- 3Slowly lean forward from your hips, keeping your back straight.
- 4Feel the stretch in your lower back and hold for 20-30 seconds.
- 5Slowly return to the starting position and repeat for the desired number of repetitions.
A free workout that uses it
Seated Lower Back Stretch — questions
What muscles does the Seated Lower Back Stretch work?
The Seated Lower Back Stretch primarily targets the Lats. It also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Seated Lower Back Stretch?
None — the Seated Lower Back Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Seated Lower Back Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Seated Lower Back Stretch?
Back Pec Stretch, Gironda Sternum Chin, Kneeling Lat Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Seated Lower Back Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.