PlanWorkouts

Exercise 0690 · REF QFmz6ch

Seated Lower Back Stretch exercise animation

Seated Lower Back Stretch

Category
Back
Equipment
Body Weight
Target
Lats

This is a basic forward-fold stretch done from a seated position, aimed at releasing tension through the lower back and lats after a session of rows, deadlifts, or heavy carries. The seated base keeps the hamstrings from dominating the stretch the way a standing fold would, so more of the pull lands where it's meant to. It's a cooldown move more than a training exercise — hold it, don't bounce.

How to Do the Seated Lower Back Stretch

  1. Sit on the edge of a chair with your feet flat on the ground.
  2. Place your hands on your thighs or on the sides of the chair for support.
  3. Slowly lean forward from your hips, keeping your back straight.
  4. Feel the stretch in your lower back and hold for 20-30 seconds.
  5. Slowly return to the starting position and repeat for the desired number of repetitions.

Muscles Worked

The Seated Lower Back Stretch primarily targets the Lats, with Glutes as the primary synergist muscle group, along with the Hamstrings.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Seated Lower Back Stretch work?
The Seated Lower Back Stretch primarily targets the lats, with the glutes and hamstrings assisting.
What equipment do I need for the Seated Lower Back Stretch?
The Seated Lower Back Stretch is done with no equipment — just body weight.
What's a good alternative to the Seated Lower Back Stretch?
If you don't have access to the space or setup it needs, the Alternate Lateral Pulldown targets the same lats using cable instead.