Kysero
Try for free

Lower Back · Beginner

Bodyweight Standing Back Stretch

Gentle standing lumbar-extension mobility drill performed only through a comfortable, symptom-free range.

View instructionsAll exercises
Back to all exercises
Bodyweight Standing Back Stretch demonstration

Exercise overview

Training details

Lower Back

Equipment

Bodyweight

Sets × reps

2 × 10

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the feet about hip width and place both hands on the back of the pelvis for support.
  2. 02Stay tall, soften the knees, and gently shift the hips a little forward.
  3. 03Lean the trunk backward only through a comfortable range without throwing the head back.
  4. 04Hold briefly while breathing normally and stop if symptoms spread, sharpen, or travel down a leg.
  5. 05Return to neutral slowly before the next repetition.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDynamic Back Stretch

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteChair Lower Back StretchComparable substituteCobraComparable substituteLying Trunk Rotation StretchComparable substituteCobra PoseComparable substituteUpward Facing Dog StretchComparable substituteSphinx Pose

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder