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Dancer's Stretch

Dancer's Stretch is a beginner bodyweight stretching that mainly works your lower back, with help from your abductors (outer hips) and glutes.

💪 Lower back🏋️ Bodyweight📈 Beginner🎯 2-3 holds of 20-30 seconds per side
Dancer's Stretch: starting position
Starting position
Dancer's Stretch: end position
End position

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.

Muscles worked

Primary: Lower backSecondary: Abductors (outer hips)Secondary: Glutes

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Dancer's Stretch alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the dancer's stretch work?

It mainly works your lower back; your abductors (outer hips) and glutes assist.

How many sets and reps of dancer's stretch should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the dancer's stretch good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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