Seated Bent-Over Back Stretch
Relieve back tension with this gentle seated stretch. Perfect for improving flexibility and posture.
The Seated Bent-Over Back Stretch mainly works the lower back, hamstrings and glutes & hips, with help from the calves / shins. No equipment needed: it uses just your bodyweight.
Seated Bent-Over Back Stretch Muscles Worked
Primary
Spinal Erectors (erector spinae); Hamstrings; Glutes (gluteus maximus)
Secondary
Upper Calf (gastrocnemius)
Seated Bent-Over Back Stretch Variations and Alternatives
How to do the Seated Bent-Over Back Stretch
Sit on the floor with your legs straight out in front of you. Keep your back straight and your toes pointing up towards the ceiling.
Breathe in and, as you exhale, gradually bend forward at the hips, reaching your hands towards your feet. Keep your knees straight but not locked.
Reach as far forward as you can while maintaining a flat back. You should feel a gentle stretch along your hamstrings and lower back.
Hold this stretch for 15-30 seconds, taking slow, deep breaths to help deepen the stretch with each exhalation.
Slowly release the stretch and sit back up to the starting position.
Repeat the stretch 2-3 times, aiming to reach a little further each time as your muscles relax.
Remember to stretch only to the point of mild discomfort and not to the point of pain. This stretch should be done gently and gradually to prevent injury.
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Seated Bent-Over Back Stretch FAQs
What muscles does the Seated Bent-Over Back Stretch work?
The Seated Bent-Over Back Stretch mainly works the lower back, hamstrings and glutes & hips, with help from the calves / shins. The main muscles are the erector spinae, hamstrings and gluteus maximus.
What equipment do you need for the Seated Bent-Over Back Stretch?
None. The Seated Bent-Over Back Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Seated Bent-Over Back Stretch variations and alternatives?
Similar exercises include the Abdominal Stretch, Bench Back-Bend Stretch, Backward Abdominal Stretch and Basic Toe-Tap.
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