Exercise guide · Beginner · Compound

Spine Stretch: How to Do It & Muscles Worked

The spine stretch is a bodyweight exercise that focuses on stretching and mobilizing the spine. It also provides a gentle stretch to the hamstrings and glutes. This movement is performed seated and emphasizes spinal flexibility and posture.

Primary muscles
Not recorded
Secondary muscles
Hamstrings , Glutes
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the spine stretch
Front view: muscles worked by the spine stretch. Secondary: hamstrings and glutes.
Back view: muscles worked by the spine stretch. Secondary: hamstrings and glutes.
Primary Secondary

How to do the spine stretch

  1. Step 1: Sit on the ground with your legs extended in front of you.
  2. Step 2: Place your hands on the ground behind you, fingers pointing towards your body.
  3. Step 3: Engage your core and slowly lean back, keeping your back straight.
  4. Step 4: Continue leaning back until you feel a stretch in your spine.
  5. Step 5: Hold the stretch for a few seconds, then slowly return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the spine stretch by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

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.