Back · Bodyweight
Spine (Lumbar) - Flexion
How to do the spine (lumbar) - flexion, 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
Lie on your back and draw both knees toward your chest, wrapping your arms around your shins. Gently pull your knees in to round the lower spine, then ease back to start.
- 1Feel a gentle stretch and rounding through the lower back
- 2Let your tailbone tuck under as the knees come in
- 3Keep your head and shoulders relaxed on the floor
Common mistakes
- Do not yank the knees in hard; pull gently
- Avoid lifting your head and straining the neck
- Do not hold your breath through the stretch
Muscles worked
The spine (lumbar) - flexion mainly works the lower back.
- Lower BackPrimary
- Lower AbsMinor
- GlutesMinor
- Hip FlexorsMinor
Kovo programs the spine (lumbar) - flexion 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.