Back · Bodyweight
Sitting Bent Over Back Stretch
How to do the sitting bent over 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 on the floor with your legs extended in front of you. Hinge forward from the hips and reach your hands toward your feet, letting your back round gently and your head relax down. Hold where you feel a stretch through your back and hamstrings, and breathe deeply.
- 1A stretch through your lower back and hamstrings
- 2Your spine rounding gently as you fold forward
- 3Your neck and shoulders relaxing toward your legs
Common mistakes
- Yanking yourself down by pulling hard on your feet
- Locking the knees aggressively if it causes sharp pain
- Bouncing to reach farther instead of holding steady
Muscles worked
The sitting bent over back stretch mainly works the lower back and hamstrings, with the glutes assisting.
- Lower BackPrimary
- HamstringsPrimary
- GlutesSupport
- LatsMinor
Kovo programs the sitting bent over 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.