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Stretchingbeginner

Dancer's Stretch

How do you do a dancer's stretch?

A beginner stretching exercise done using just your bodyweight that mainly works the lower back, with help from the abductors and glutes. Sit up on the floor. Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.

Updated

Primary
Lower Back
Secondary
Abductors, Glutes
Equipment
None
Level
beginner

Dancer's Stretch demonstration

Dancer's Stretch, starting position
Dancer's Stretch, starting position
Dancer's Stretch, finishing position
Dancer's Stretch, finishing position

How to Perform

  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.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing
  • •This is a great exercise for beginners - focus on form over reps

Muscles Worked

FrontFront view. Muscles worked: lower back; also abductors, glutes
BackBack view. Muscles worked: lower back; also abductors, glutes
Lower BackAbductorsGlutes

Exercise Details

Category
Stretching
Force
static
Mechanic
N/A
Level
beginner

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

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Frequently Asked Questions

What muscles does Dancer's Stretch work?

Dancer's Stretch primarily targets the Lower Back. It also works the Abductors, Glutes as secondary muscles.

What equipment do I need for Dancer's Stretch?

Dancer's Stretch requires no equipment - it's a bodyweight exercise.

Is Dancer's Stretch suitable for beginners?

Yes, Dancer's Stretch is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Dancer's Stretch

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Cat Stretch

Lower Back

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Child's Pose

Lower Back

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Hug Knees To Chest

Lower Back

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Lower Back-SMR

Lower Back

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