Exercise guide
Seated Lower Back Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
This stretch targets the latissimus dorsi and obliques to improve lateral spinal mobility and alleviate tension in the lumbar region. It is highly effective for releasing tightness caused by prolonged sitting and improving overall torso flexibility.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet planted firmly on the floor, slightly wider than shoulder-width apart.
- Maintain a neutral spine and engage your core to stabilize your pelvis.
- Rest your left hand on your left thigh or grip the side of the bench for stability.
How to do it
- Inhale deeply as you reach your right arm straight up toward the ceiling, lengthening your entire right side.
- Exhale and lean your torso slowly to the left, reaching your right arm over your head in an arc.
- Hold the peak stretch for 20-30 seconds, focusing on slow, controlled breaths into your right ribcage.
- Inhale to return to the center, then switch sides and repeat the movement.
Form checklist
- Keep both glutes firmly pressed into the bench; do not let the opposite hip lift.
- Keep your chest open and shoulders stacked; avoid rounding your upper back forward.
- Reach 'up and over' to create length rather than just collapsing into the side bend.
- Maintain a neutral neck position, looking straight ahead or slightly up toward your raised arm.
Pro tips
- Focus on 'breathing into the stretch'—each deep inhale should expand the ribs and intensify the sensation in the lats and obliques.
- For a deeper lat engagement, slightly rotate your palm to face behind you as you reach over your head.
Make it harder
- At the peak of the side bend, gently rotate your torso toward the floor to shift the stretch deeper into the quadratus lumborum (QL) and lower back.
- Reach your supporting arm further down the leg of the bench to increase the lateral range of motion.
Frequently asked
- What muscles does the seated lower back stretch work?
- The seated lower back stretch primarily targets the erector spinae, and also works the glutes, hamstrings, and obliques as secondary muscles.
- What equipment do you need for the seated lower back stretch?
- The seated lower back stretch requires no equipment — just your body weight.
- Is the seated lower back stretch good for beginners?
- Yes. The seated lower back stretch is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Alternating SupermanBeginner · erector spinae, glutes, and hamstrings
- Around The World SupermanIntermediate · erector spinae, glutes, hamstrings, and lats
- Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
- Back Bend Over Bench StretchIntermediate · erector spinae