Lying Lower Back Stretch
Expert Advice
Ensure that your shoulders remain flat on the floor to prevent twisting and to maximize the stretch on your lower back.
How-to-do Steps
- Lie on your back with your legs extended straight out.
- Bring one knee to your chest and hold it there with your hands.
- Keep the opposite leg straight and flat on the ground.
- Hold the stretch for 20-30 seconds before switching legs.
- Repeat the stretch on the other side.
Track Lying Lower Back Stretch in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Lying Lower Back Stretch primarily targets the Lats, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats70%
Secondary
Abs30%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Lying Lower Back Stretch work?
Lying Lower Back Stretch primarily targets the Lats. Secondary muscles involved include Abs. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Lying Lower Back Stretch?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Lying Lower Back Stretch suitable for beginners?
Yes, Lying Lower Back Stretch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
