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Back · Body Weight
Lying Knees to Floor Lower Back Stretch
Lying Knees to Floor Lower Back Stretch is a beginner isolation flexibility exercise that works the spine (back), with the glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Lower Back
- Obliques
Secondary muscles
- Glutes
How to do Lying Knees to Floor Lower Back Stretch
- Lie on your back with your knees bent and arms out to the sides.
- Keeping your shoulders on the floor, lower both knees to one side.
- Hold, feeling a stretch in your lower back and side.
- Bring your knees back to the centre and lower them to the other side.
Form tips
- Turn your head away from your knees for a deeper stretch.
- Move slowly.
Lying Knees to Floor Lower Back Stretch alternatives
More spine exercises
Lying Knees to Floor Lower Back Stretch FAQ
What muscles does Lying Knees to Floor Lower Back Stretch work?
Lying Knees to Floor Lower Back Stretch mainly works the spine in the back. The glutes work as secondary muscles.
What equipment do you need for Lying Knees to Floor Lower Back Stretch?
None. Lying Knees to Floor Lower Back Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Lying Knees to Floor Lower Back Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lying Knees to Floor Lower Back Stretch good for beginners?
Yes. Lying Knees to Floor Lower Back Stretch is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Lying Knees to Floor Lower Back Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Lying Knees to Floor Lower Back Stretch?
Other exercises for the spine include Exercise Ball Lower Back Dynamic Stretch, Exercise Ball Lower Back Prone Stretch, Exercise Ball Back Stretch and Back Extension Machine.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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