Seated Crossed-Arm Under-Knee Backward-Lean
Core strength & flexibility! This seated exercise gently stretches your lower back while engaging your abs. Do it anywhere!
The Seated Crossed-Arm Under-Knee Backward-Lean mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Seated Crossed-Arm Under-Knee Backward-Lean Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Spinal Erectors (erector spinae); Obliques
Seated Crossed-Arm Under-Knee Backward-Lean Variations and Alternatives
How to do the Seated Crossed-Arm Under-Knee Backward-Lean
Starting Position:
Sit on the floor with your legs extended in front of you.
Bend your knees and bring your feet flat on the ground, slightly closer to your body.
Crossing Arms:
Cross your arms over your chest. You can place your hands on your shoulders or cross them over your upper arms.
Positioning Your Back:
Lean back gently, keeping your back straight. Your torso should create an angle with your thighs.
Engaging Your Core:
Tighten your abdominal muscles to support your back. Make sure your core is engaged throughout the movement.
Movement:
While leaning back, hold the position for a few seconds, feeling a slight stretch in your lower back.
Maintain a neutral head position, keeping your gaze slightly upward.
Breathing:
Breathe in deeply as you lean back, and exhale slowly while holding the position.
Focus on your breathing to help maintain relaxation.
Returning to Starting Position:
Slowly return to the starting position by engaging your core and lifting your torso upright.
Repetitions:
Repeat the lean back for 5-10 repetitions, holding for 5-10 seconds each time, or as comfortable.
Cool Down:
After completing your repetitions, take a moment to sit upright and stretch gently before moving on to another exercise.
Tips:
Ensure your movements are slow and controlled to prevent any strain.
If you feel any discomfort in your lower back, adjust your leaning angle or take breaks as needed.
Seated Crossed-Arm Under-Knee Backward-Lean FAQs
What muscles does the Seated Crossed-Arm Under-Knee Backward-Lean work?
The Seated Crossed-Arm Under-Knee Backward-Lean mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Seated Crossed-Arm Under-Knee Backward-Lean?
None. The Seated Crossed-Arm Under-Knee Backward-Lean is a bodyweight exercise, so you can do it anywhere.
What are some Seated Crossed-Arm Under-Knee Backward-Lean variations and alternatives?
Similar exercises include the Backward Abdominal Stretch, Backward-Lean Heel-Tap, Ankle Backward-Lean Tap and Alternating Seated Arm Back & Archer Rotation.
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