Back · Bodyweight
Spine Stretch
How to do the spine 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 the floor with your legs extended in front and slightly apart. Reach your arms forward and slowly round your spine one vertebra at a time, curling your chest toward your thighs. Hold the stretch, then roll back up to sitting tall.
- 1Feel a stretch unfold along your lower back and hamstrings
- 2Round your spine segment by segment as you reach forward
- 3Breathe out as you fold deeper and keep the movement slow
Common mistakes
- Avoid yanking yourself forward; let the spine roll gradually
- Do not bounce at the bottom of the reach
- Do not strain your neck; let your head follow your spine
Muscles worked
The spine stretch mainly works the lower back, with the hamstrings assisting.
- Lower BackPrimary
- HamstringsSupport
- GlutesMinor
- AdductorsMinor
Kovo programs the spine 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.