Back · Bodyweight
Armless Prayer Stretch
How to do the armless prayer stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Kneel and sit back on your heels, then fold your torso forward and rest your forehead toward the floor with your arms relaxed alongside your body. Breathe slowly and let your back and shoulders release into the stretch.
- 1A gentle lengthening through the lower back and lats
- 2Hips sinking back toward the heels
- 3Tension draining from the shoulders and neck
Common mistakes
- Forcing the stretch or bouncing into it
- Holding your breath instead of relaxing
- Lifting the hips off the heels
Muscles worked
The armless prayer stretch mainly works the lower back, with the lats assisting.
- Lower BackPrimary
- LatsSupport
- Upper TrapsMinor
- QuadsMinor
- Tibialis AnteriorMinor
Kovo programs the armless prayer stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.