Back · Bodyweight
Spine Stretch Forward
How to do the spine stretch forward, 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 with your legs extended in front of you slightly wider than your hips and your arms reaching forward at shoulder height. Drop your chin and roll your spine forward one segment at a time, reaching your hands toward your feet. Feel the stretch through your back and hamstrings, then roll back up to sit tall.
- 1Feel your back round and lengthen as you roll forward
- 2Feel a stretch through your hamstrings as you reach
- 3Stack back up slowly from the base of your spine
Common mistakes
- Do not collapse straight down; articulate through the spine
- Avoid bending your knees to reach further
- Do not bounce at the bottom of the reach
Muscles worked
The spine stretch forward mainly works the lower back, with the hamstrings assisting.
- Lower BackPrimary
- HamstringsSupport
- LatsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the spine stretch forward 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.