Spine Stretch
Spine Stretch is a step up once the basics feel easy, using pure bodyweight leverage to deliver control through the whole range.
How to do Spine Stretch
- Sit on the ground with your legs extended in front of you.
- Place your hands on the ground behind you, fingers pointing towards your body.
- Engage your core and slowly lean back, keeping your back straight.
- Continue leaning back until you feel a stretch in your spine.
- Hold the stretch for a few seconds, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Spine Stretch Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change leverage or elevation before you add load.
Common Spine Stretch Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Spine Stretch
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Spine Stretch — Frequently Asked Questions
How do you do the Spine Stretch?
Sit on the ground with your legs extended in front of you. Place your hands on the ground behind you, fingers pointing towards your body. Engage your core and slowly lean back, keeping your back straight. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Spine Stretch work?
The Spine Stretch primarily targets the spine. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Spine Stretch should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Spine Stretch good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Spine Stretch?
Try the Roller Back Stretch, Exercise Ball Back Extension With Rotation or the Weighted Hyperextension (on Stability Ball). Each trains the spine with a similar movement pattern, so you can swap based on the equipment you have available.
