Dancer's Stretch

A back exercise targeting the lower back.

Dancer's Stretch demonstration
Dancer's Stretch — demonstration

Body part

Back

Equipment

Other

Target muscles

Lower Back

Secondary muscles

Abductors, Glutes

How to do 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.

Muscles worked

Primary (target)

Lower Back

Secondary

AbductorsGlutes

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Axle Deadlift

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Cat Stretch

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Child's Pose

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Crossover Reverse Lunge

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All back exercises →

Track Dancer's Stretch in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

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