Dancer's Stretch

Dancer's Stretch is a beginner-level exercise in the stretching category that primarily works the lower back. It also recruits the abductors and glutes.

How to do it

1. 1Sit up on the floor.
2. 2Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
3. 3Place your left arm on your right leg and your right hand on the floor.
4. 4Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.