Spine Stretch Forward
Expert Advice
Imagine you are curling over a beach ball to create a 'C' shape with your spine, which will help deepen the stretch.
How-to-do Steps
- Sit up tall with your legs extended in front of you, slightly wider than hip-width apart.
- Extend your arms straight out in front of you at shoulder height.
- Inhale and lengthen your spine, then exhale as you reach forward, hinging at the hips and stretching your hands towards your feet.
- Hold the stretch for a few seconds, then slowly roll back up to the starting position.
- Repeat the stretch several times.
Track Spine Stretch Forward in FitAI
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Muscles Worked
Spine Stretch Forward primarily targets the Lats, Abs, Quads, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats25%
Abs25%
Quads25%
Secondary
Calves8%
Hamstrings8%
Triceps9%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Spine Stretch Forward work?
Spine Stretch Forward primarily targets the Lats, Abs, Quads. Secondary muscles involved include Calves, Hamstrings, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Spine Stretch Forward?
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 Spine Stretch Forward suitable for beginners?
Yes, Spine Stretch Forward is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
