Lying Lower Back Stretch (bent knee)
Expert Advice
Breathe deeply and relax into the stretch, never forcing your knees down but allowing gravity to assist you.
How-to-do Steps
- Lie on your back with your knees bent and feet flat on the floor.
- Bring both knees to your chest and hold them with your hands.
- Gently pull your knees closer to your chest to deepen the stretch.
- Hold the stretch for 20-30 seconds.
- Release and repeat if necessary.
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Muscles Worked
Lying Lower Back Stretch (bent knee) 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 (bent knee) work?
Lying Lower Back Stretch (bent knee) 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 (bent knee)?
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 (bent knee) suitable for beginners?
Yes, Lying Lower Back Stretch (bent knee) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
