Modified Back Stretch with Leg Extension
Releases lower back tension while lengthening hamstrings
Full BodyIntermediateMobilityStretch
At a glance
| Muscles worked | Primary: Lower back, hamstrings, and hip flexors |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 20-40 seconds each side |
| Estimated calories burned | ~35 kcal |
| Equipment | None needed |
How to do it
- Step 1: Sit or stand with legs extended
- Step 2: Hinge at hips and fold forward
- Step 3: Extend one leg further while keeping the other bent
- Step 4: Reach toward the extended foot
- Step 5: Switch sides and repeat
Coaching tips
Benefits
Releases lower back tension while lengthening hamstrings
Common mistakes
Overarching or rounding the spine excessively
Make it harder
Add gentle pulse or deeper reach
Make it easier
Keep knees bent
Breathing
Exhale deepening the stretch
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore full body exercises
Pickleball Side Straddle Warm-up
Beginner · 1 sets × 20sPickleball Forward Reaching Warm-up
Beginner · 1 sets × 20sStanding Alternating Toe Touch with Arm Raise
Beginner · 3 sets × 10-12 each sideShort bar bicep curl with pulley on sit up bench
Beginner · 6 sets × 15 repsSquat Snatch Heavy
Advanced · 3 sets × 1-3 repsYoke Carry Strongman
Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.