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Back · Body Weight
Legs Hand Reach Spine Stretch
Legs Hand Reach Spine Stretch is a beginner isolation flexibility exercise that works the spine (back), with the glutes and calves 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 · Erector Spinae
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Calves · Gastrocnemius, Soleus
How to do Legs Hand Reach Spine Stretch
- Begin by sitting on the floor with your legs extended straight together in front of you. Keep your back straight and your core engaged.
- Slowly bend forward at the hips, reaching your hands towards your feet. Keep your legs straight and your toes pointing up.
- Continue to reach forward, aiming to touch your toes or go as far as your flexibility allows. Allow your head and neck to relax as you stretch.
- Hold the stretch for 15-30 seconds, breathing deeply and steadily.
Form tips
- Allow your head and neck to relax completely to maximize the stretch in your spine.
- Perform the stretch on a comfortable, non-slip surface to prevent slipping or discomfort.
- If you find it difficult to reach your toes, use a yoga strap or towel around your feet to assist.
Legs Hand Reach Spine Stretch alternatives
More spine exercises
Legs Hand Reach Spine Stretch FAQ
What muscles does Legs Hand Reach Spine Stretch work?
Legs Hand Reach Spine Stretch mainly works the spine in the back (Erector Spinae, Biceps Femoris, Semitendinosus and Semimembranosus). The glutes and calves work as secondary muscles.
What equipment do you need for Legs Hand Reach Spine Stretch?
None. Legs Hand Reach Spine Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Legs Hand Reach Spine 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 Legs Hand Reach Spine Stretch good for beginners?
Yes. Legs Hand Reach Spine Stretch is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Legs Hand Reach Spine 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 Legs Hand Reach Spine Stretch?
Other exercises for the spine include Exercise Ball Back Stretch, Exercise Ball Lower Back Dynamic Stretch, Exercise Ball Lower Back Prone Stretch and Barbell Good Morning.
For developers
Use Legs Hand Reach Spine Stretch in your app
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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