Exercise guide · Beginner · Stretch

Seated Lower Back Stretch: How to Do It & Muscles Worked

A gentle stretch performed while seated to target the lower back and lats, also engaging the glutes and hamstrings. This exercise is suitable for improving flexibility and relieving tension in the lower back area.

Primary muscles
Lats
Secondary muscles
Glutes , Hamstrings
Equipment
Body Weight
Level · type
Beginner · Stretch
Demonstration of the seated lower back stretch
Front view: muscles worked by the seated lower back stretch. Primary: lats. Secondary: glutes and hamstrings.
Back view: muscles worked by the seated lower back stretch. Primary: lats. Secondary: glutes and hamstrings.
Primary Secondary

How to do the seated lower back stretch

  1. Step 1: Sit on the edge of a chair with your feet flat on the ground.
  2. Step 2: Place your hands on your thighs or on the sides of the chair for support.
  3. Step 3: Slowly lean forward from your hips, keeping your back straight.
  4. Step 4: Feel the stretch in your lower back and hold for 20-30 seconds.
  5. Step 5: Slowly return to the starting position and repeat for the desired number of repetitions.

Seated Lower Back Stretch alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.