Back · Bodyweight
Seated Learning Back Stretch
How to do the seated learning back 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
Sit tall on a chair or bench with your feet flat on the floor. Slowly hinge forward and reach your hands toward the ground, letting your back round gently and your head relax down, feeling a stretch along your spine and lower back. Hold, then roll back up.
- 1Feel a gentle stretch along your lower and mid back
- 2Let your head and neck relax toward the floor
- 3Breathe slowly and ease deeper with each exhale
Common mistakes
- Do not bounce or yank into the stretch
- Avoid pushing into any sharp pain
- Do not hold your breath during the hold
Muscles worked
The seated learning back stretch mainly works the lower back, with the lats, mid traps, and hamstrings assisting.
- Lower BackPrimary
- LatsSupport
- Mid TrapsSupport
- HamstringsSupport
Kovo programs the seated learning back 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.