How to Do Bodyweight Standing Back Stretch

Bodyweight Standing Back Stretch is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bodyweight Standing Back Stretch

  1. 01Stand with feet shoulder-width apart and place both hands firmly on the lower back or glutes for support.
  2. 02Inhale deeply and lift the chest toward the ceiling to find length in the spine.
  3. 03Lean the torso backward gently while pushing the hips forward to stretch the abdominals and hip flexors.
  4. 04Hold the extended position for the prescribed time while maintaining soft knees.
  5. 05Return to a neutral standing position by engaging the core to pull the ribcage down.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Standing Back Stretch

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Retract the shoulder blades together before leaning back to prevent the neck from taking the strain of the extension.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Standing Back Stretch questions

What muscles does Bodyweight Standing Back Stretch work?

Bodyweight Standing Back Stretch is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Bodyweight Standing Back Stretch correctly?

Stand with feet shoulder-width apart and place both hands firmly on the lower back or glutes for support. Inhale deeply and lift the chest toward the ceiling to find length in the spine. Lean the torso backward gently while pushing the hips forward to stretch the abdominals and hip flexors. Hold the extended position for the prescribed time while maintaining soft knees. Return to a neutral standing position by engaging the core to pull the ribcage down.

What is the A90 coach tip for Bodyweight Standing Back Stretch?

Retract the shoulder blades together before leaning back to prevent the neck from taking the strain of the extension.

Is Bodyweight Standing Back Stretch suitable for beginners?

Bodyweight Standing Back Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bodyweight Standing Back Stretch?

No. Bodyweight Standing Back Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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