# Standing Back Bend Stretch

A standing stretch where you place your hands on your lower back and lean your upper body back. Stretches the abs and the front of the torso and moves the spine into extension.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/elbow-back-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/standing-back-bend-stretch/

## Muscles worked

- Abs: 6/10
- Lower back: 5/10
- Obliques: 4/10

## How to do the Standing Back Bend Stretch

1. Stand tall with your hands on your lower back, fingers pointing down.
2. Push your hips forward and lean your upper body back.
3. Hold the stretch with steady breathing, without pinching your lower back.
4. Return slowly to standing upright.

### Full technique — 7 steps

1. Stand tall with your feet about hip width apart and arms at your sides.
2. Place both hands on your lower back with your fingers pointing down.
3. Push your hips slightly forward and lean your upper body back.
4. Let your head tilt back gently as your upper body leans back.
5. Lean back until you feel a stretch through the front of your torso without pinching your lower back.
6. Hold the position with steady breathing, keeping your knees straight.
7. Return to standing upright with control.

## Common mistakes

- Forcing the lean through the lower back
- Bending the knees to lean further
- Dropping the head back too far
- Holding your breath during the stretch
- Shrugging shoulders toward ears

## Form cues

- Push hips forward
- Hands support lower back
- Keep knees straight
- Lean back slowly

## How much to do

- **Strength**: 1–2 sets of 15–20 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 1–2 sets of 15–30 reps · rest 30 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 20–30 reps · rest 20 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Standing Back Bend Stretch — Beginner**
- Harder: [Camel Pose (Ustrasana)](https://seto.fit/exercises/camel-pose-ustrasana/) — Intermediate

## Quick answers

### What muscles does the Standing Back Bend Stretch work?

Primary: Abs 6/10, Lower back 5/10. Also works: Obliques 4/10.

### When should I do the Standing Back Bend Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the Standing Back Bend Stretch?

Strength: 1–2 sets of 15–20 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 15–30 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 20 s, 6 reps in reserve.

### What is a harder version of the Standing Back Bend Stretch?

Camel Pose (Ustrasana) (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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