Back · Bodyweight
Sitting Crossed Legged Reach Forward Stretch
How to do the sitting crossed legged reach forward 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 cross-legged on the floor with a tall spine. Walk your hands forward along the floor and let your torso fold down toward the ground until you feel a stretch through your back and hips. Hold at a comfortable depth and breathe into the stretch.
- 1A stretch through your lower back and outer hips
- 2Your spine lengthening as you reach forward
- 3Even weight across both sitting bones
Common mistakes
- Rounding sharply and straining your neck
- Lifting your hips off the floor to reach farther
- Bouncing instead of settling into the hold
Muscles worked
The sitting crossed legged reach forward stretch mainly works the lower back, with the glutes, lats, and adductors assisting.
- Lower BackPrimary
- GlutesSupport
- LatsSupport
- AdductorsSupport
- ObliquesMinor
- HamstringsMinor
Kovo programs the sitting crossed legged reach forward 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.