Dancer's Stretch

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

Role	Muscles
Primary	lower back
Secondary	abductors, glutes
Equipment	no equipment
Difficulty	beginner

Train the same muscles a different way

6 alternatives for the same lower back, with and without kit.

Hug A Ball Exercise Ball Pyramid Exercise Ball Lower Back-SMR Foam Roller Weighted Ball Hyperextension Exercise Ball Reverse Band Deadlift Barbell Barbell Deadlift Barbell

Harder than the Dancer's Stretch

Pelvic Tilt Into Bridge intermediate · Bodyweight

Common questions

What muscles does the Dancer's Stretch work?

The Dancer's Stretch primarily works the lower back, with the abductors and glutes as secondary movers. Child's Pose, Hug A Ball, and Hug Knees To Chest train the same muscle, across 5 equipment types.

What equipment do you need for the Dancer's Stretch?

None — the Dancer's Stretch is bodyweight, so it works at home, in a hotel room or outdoors. Child's Pose and Hug A Ball also need nothing.

Is the Dancer's Stretch suitable for beginners?

Yes, the Dancer's Stretch is rated beginner. Pelvic Tilt Into Bridge are the progressions from here.

Similar exercises

Child's Pose Bodyweight Hug A Ball Exercise Ball Hug Knees To Chest Bodyweight Standing Pelvic Tilt Bodyweight Superman Bodyweight Cat Stretch Bodyweight