Dancer's Stretch
The Dancer's Stretch targets the Lower Back and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The lower back handles the primary load during this movement. The abductors and glutes assist as stabilizers throughout the range of motion.
How to Dancer's Stretch
- 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Dancer's Stretch work?
The Dancer's Stretch primarily works the Lower Back. Secondary muscles include the Abductors, Glutes, which assist during the movement.
Is the Dancer's Stretch good for beginners?
Yes, the Dancer's Stretch is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Dancer's Stretch?
The Dancer's Stretch requires minimal equipment and can be performed in most gym settings.
Track Your Progress
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