Sitting Lower Back Stretch

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet flat on the floor, hip-width apart.
2. Maintain a neutral spine with your chest lifted and shoulders relaxed.
3. Place your right hand on the bench behind your right hip for support.

How to do it

1. Inhale deeply to lengthen your spine toward the ceiling.
2. Exhale as you rotate your torso to the right, placing your left hand on the outside of your right thigh.
3. Hold the position for 20-30 seconds, breathing deeply into the stretch to expand the ribcage.
4. Slowly return to the starting position and repeat the movement on the opposite side.

Form checklist

• Keep both sit bones firmly planted on the bench throughout the rotation.
• Lead the movement with your chest and shoulders rather than just turning your head.
• Avoid slouching or rounding the lower back; maintain a tall, vertical posture.
• Keep your shoulders depressed and away from your ears.

Pro tips

• Use the hand on your thigh as a gentle lever to deepen the stretch, but never force the rotation beyond your natural range of motion.
• Focus on 'growing taller' with every inhale to maximize the space between your vertebrae before rotating further on the exhale.

Make it harder

• Cross the leg of the side you are turning toward over the opposite knee to increase the leverage and stretch depth in the glutes and lower back.
• Reach your back arm further across the bench to engage the upper lats and deepen the thoracic rotation.

Frequently asked

What muscles does the sitting lower back stretch work?

The sitting lower back stretch primarily targets the erector spinae and obliques, and also works the abs and glutes as secondary muscles.

What equipment do you need for the sitting lower back stretch?

The sitting lower back stretch requires no equipment — just your body weight.

Is the sitting lower back stretch good for beginners?

Yes. The sitting lower back stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Cat StretchBeginner · abs, erector spinae, and obliques
• Kettlebell One Arm Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, obliques, and quadriceps
• Kettlebell Overhead CarryIntermediate · abs, deltoids, erector spinae, obliques, and trapezius