Back · Bodyweight
Sitting Lumbar Spine Extension
How to do the sitting lumbar spine extension, 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
- Extension
- Mechanic
- Isolation
How to do it
Sit tall on the edge of a chair or bench with your feet flat and hands resting on your thighs or behind your head. Gently arch your lower back and lift your chest upward, drawing your shoulders back to extend through the lumbar spine. Ease into the stretch, hold, and return to neutral.
- 1A gentle opening across the front of your torso and lower back
- 2Your chest lifting as the lower spine arches
- 3A slow, comfortable stretch with no pinching
Common mistakes
- Forcing the arch past a comfortable range
- Holding your breath instead of breathing slowly
- Jerking into the position rather than easing in
Muscles worked
The sitting lumbar spine extension mainly works the lower back.
- Lower BackPrimary
- Hip FlexorsMinor
Kovo programs the sitting lumbar spine extension 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.