Back · Bodyweight
Seated Lower Back Stretch
How to do the seated lower 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 feet flat and knees apart. Slowly hinge forward, letting your torso fold down between your thighs and your hands reach toward the floor, until you feel a stretch along your lower back. Hold and breathe.
- 1A gentle stretch across your lower back
- 2Your spine rounding softly as you fold
- 3Slow deep breaths that ease you deeper
Common mistakes
- Bouncing or forcing the fold deeper
- Holding your breath through the stretch
- Pushing into sharp lower-back pain
Muscles worked
The seated lower back stretch mainly works the lower back, with the hamstrings assisting.
- Lower BackPrimary
- HamstringsSupport
- LatsMinor
- GlutesMinor
Kovo programs the seated lower 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.