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Supine Back Stretch being performed with proper form
Supine Back Stretch demonstration video — proper form for the full movement.

How to do a Supine Back Stretch

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
576,316
Popularity Rank
277th
Difficulty
Beginner
Lower Back Strength
84 mSCORE 18th
Equipment Required
Bodyweight-only

Workouts with Supine Back Stretch

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    Abductors, Glutes

    Instructions for Proper Form

    Supine Back Stretch is a flexibility exercise that primarily targets the lower back. To perform, lie on your back and pull your knees towards your chest while keeping your back flat against the ground. This helps to alleviate tightness in the lower back and can be particularly beneficial for improving overall back mobility. It’s an excellent addition to any cool-down routine to aid in recovery and reduce muscle tension.

    1. Lie flat on your back with you legs extended and palms facing the floor with your arms at your sides.
    2. Bend your left knee and bring left leg overtop of your right leg until your knee reaches the ground and you feel a comfortable stretch in your lower back on the left side.
    3. Hold the stretch for 15-30 seconds and repeat with the opposite side.

    Alternatives & Variations to Supine Back Stretch

    Filter By

    1. 1. Child's Pose

      Photo of Child's Pose being performed
      3.7 mSCORESWAPPED 673 TIMES

      Child's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.

    2. 2. Seated Twist

      Photo of Seated Twist being performed
      12.1 mSCORESWAPPED 335 TIMES

      Seated Twist is a core exercise that primarily targets the obliques. By sitting on the ground with your legs straight and twisting your torso, you engage and isolate your oblique muscles. This is a great exercise for improving rotational stability and building strength in your core, particularly for movements that involve twisting or turning.

    3. 3. Lower Back Stretch

      Photo of Lower Back Stretch being performed
      2.5 mSCORESWAPPED 307 TIMES

      Lower Back Stretch is a bodyweight flexibility exercise that targets muscles in the lower back. It’s ideal for relieving tension and enhancing flexibility in the lumbar region. By incorporating this stretch into your routine, you can help prevent back pain and improve range of motion. It’s especially beneficial for individuals with sedentary lifestyles or those engaged in heavy lifting.

    4. 4. Cat Cow

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      4.3 mSCORESWAPPED 235 TIMES

      Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.

    5. 5. Dead Hang

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      7 mSCORESWAPPED 127 TIMES

      The Dead Hang involves hanging from a pull-up bar with straight arms and relaxed shoulders for as long as possible. It is an excellent exercise for improving grip strength, decompressing the spine, and enhancing shoulder stability. Regular practice can also help in increasing endurance for other pull-up bar exercises.

    6. 6. Foam Roll Lower Back

      Photo of Foam Roll Lower Back being performed
      3.2 mSCORESWAPPED 61 TIMES

      Foam Rolling the Lower Back is a self-myofascial release technique that helps alleviate tightness and improve flexibility in the lower back muscles. It's particularly useful for those experiencing lower back pain or stiffness. By applying pressure to the muscles and fascia, you can release tension and promote better blood flow. This exercise can greatly enhance recovery and mobility for lower back-focused strength training.

    7. 7. Superman

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      95.4 mSCORESWAPPED 51 TIMES

      A bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.

    8. 8. Shin Box Hip Flexor

      Photo of Shin Box Hip Flexor being performed
      10.1 mSCORESWAPPED 50 TIMES

      Shin Box Hip Flexor is an isolation exercise that targets the hip flexors and enhances mobility. This movement involves transitioning through a 'shin box' position, which helps to open up the hips and improve flexibility. It's particularly beneficial for individuals looking to increase their range of motion in the hips, which can support better performance in squats, lunges, and other lower body exercises.

    9. 9. PVC Windmill

      Photo of PVC Windmill being performed
      3.4 mSCORESWAPPED 49 TIMES

      PVC Windmill is a bodyweight exercise that primarily targets the obliques and shoulders. By holding a PVC pipe overhead and performing a side bend, you engage your core and improve shoulder mobility. The PVC pipe adds a bit of resistance and helps maintain proper form. This exercise is great for enhancing stability and flexibility in your core and shoulders.

    10. 10. Hip Hinge

      Photo of Hip Hinge being performed
      13.7 mSCORESWAPPED 48 TIMES

      Hip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critical for many other strength training exercises like Deadlifts and Good Mornings. This movement helps improve hip mobility and stability, and is a vital component for building a strong and resilient posterior chain.