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Exercise

Dancer's Stretch

Also known as: seated spinal twist, seated twist, dancer pose

Dancer's Stretch — position 1Dancer's Stretch — position 2

Dancer's Stretch is an exercise for the lower back. Main target: lower back. Also works: abductors and gluteus maximus. No equipment needed — just your bodyweight.

EquipmentBodyweight
MovementStatic hold
CategoryStretching

Muscles worked

Muscles worked in the Dancer's Stretch: primary in bright, secondary in light
Primary
Lower back
Secondary
AbductorsGluteus maximus

How to do it

  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.

Similar exercises

Cat Stretch
Bodyweight
Lower back
Child's Pose
Bodyweight
Lower back
Crossover Reverse Lunge
Bodyweight
Lower back
Hug Knees To Chest
Bodyweight
Lower back
Lower Back Curl
Bodyweight
Lower back
Superman
Bodyweight
Lower back

Alternatives with other equipment

Lower Back-SMR
Foam roll
Lower back
Pyramid
Exercise ball
Lower back
Hyperextensions (Back Extensions)
Other
Lower back
Rack Pull with Bands
Barbell
Lower back
Lever Back Extension
Machine
Lower back
One-Arm Dumbbell Row
Dumbbell
Middle back
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