How to do the Spine Stretch
Spine Stretch is a beginner multi-joint compound pushing exercise targeting the Spine in the Back region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Hamstrings and Glutes.
Spine Stretch demonstration · © GymiaFit
Spine Stretch at a glance
- Primary muscles
- Spine
- Secondary muscles
- Hamstrings, Glutes
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Spine Stretch step by step
- 1Sit on the ground with your legs extended in front of you.
- 2Place your hands on the ground behind you, fingers pointing towards your body.
- 3Engage your core and slowly lean back, keeping your back straight.
- 4Continue leaning back until you feel a stretch in your spine.
- 5Hold the stretch for a few seconds, then slowly return to the starting position.
- 6Repeat for the desired number of repetitions.
Spine Stretch — questions
What muscles does the Spine Stretch work?
The Spine Stretch primarily targets the Spine. It also recruits the Hamstrings, Glutes as secondary movers.
What equipment do I need for the Spine Stretch?
None — the Spine Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Spine 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 Spine Stretch?
Sphinx, Standing Pelvic Tilt, Two Toe Touch (male) 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 Spine 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.