Sitting Bent Over Back Stretch

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet flat on the floor, positioned slightly wider than shoulder-width.
2. Sit tall with a neutral spine and place your hands on your knees or thighs.
3. Ensure your weight is centered over your sit bones for a stable base.

How to do it

1. Inhale to prepare, then exhale as you slowly hinge at the hips and round your spine forward.
2. Lower your torso between your knees, letting your arms hang naturally toward the floor.
3. Hold the stretch for 20-30 seconds, focusing on deep diaphragmatic breathing to expand the back muscles.
4. Inhale as you slowly roll back up to a seated position, stacking your spine one vertebra at a time.

Form checklist

• Keep your neck relaxed and let your head hang heavy.
• Maintain a slow, controlled tempo to avoid sudden spinal strain.
• Keep your feet firmly planted to prevent tipping forward.
• Avoid holding your breath; use long exhales to deepen the stretch.

Pro tips

• To increase lat engagement, reach your fingertips as far forward on the floor as possible.
• Focus on breathing into your 'back ribs' to create internal expansion and a deeper stretch from the inside out.

Make it harder

• Grasp the legs of the bench or your ankles to gently pull your chest closer to the floor.
• Cross your arms and hold opposite elbows to add more passive weight to the stretch.

Frequently asked

What muscles does the sitting bent over back stretch work?

The sitting bent over back stretch primarily targets the erector spinae, lats, and trapezius, and also works the glutes and obliques as secondary muscles.

What equipment do you need for the sitting bent over back stretch?

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

Is the sitting bent over back stretch good for beginners?

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

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