Dancer's Stretch
How to do the Dancer's Stretch with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lower Back
Abductors, Glutes
Bodyweight
How to do the 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.
Log it, see it on your body.
Every Dancer's Stretch set you log feeds Ascend's anatomy heatmap, so your lower back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Dancer's Stretch fits
The Dancer's Stretch shows up in training built around a specific goal. See how it fits:
More lower back exercises
Dancer's Stretch: common questions
What muscles does the Dancer's Stretch work?
The Dancer's Stretch primarily works the Lower Back. It also recruits the Abductors and Glutes as supporting muscles.
Is the Dancer's Stretch suitable for beginners?
Yes. The Dancer's Stretch is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Dancer's Stretch?
None. The Dancer's Stretch is a bodyweight exercise, so you can do it without any equipment.
How do I do the Dancer's Stretch with correct form?
Sit up on the floor. Follow the full step-by-step above for the complete movement.
Log your Dancer's Stretch sets, free.
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