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Dancer's Stretch

A beginner stretching exercise for the lower back, done with just your bodyweight.

Dancer's Stretch: starting positionDancer's Stretch: finishing position
Main muscles
Lower back
Also works
Glutes
Equipment
Bodyweight
Level
Beginner
Movement
Static

How to do the Dancer's Stretch

  1. Sit up on the floor.
  2. Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
  3. Place your left arm on your right leg and your right hand on the floor.
  4. Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.

Sets and reps

Mobility2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dancer's Stretch

Questions

What muscles does the Dancer's Stretch work?

Mainly the lower back, with the glutes helping.

Is the Dancer's Stretch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dancer's Stretch?

Good alternatives that train the lower back: Cat Stretch, Child's Pose, Hug Knees To Chest or Crossover Reverse Lunge.

How many sets and reps of the Dancer's Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).