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Dancer's Stretch, starting position 
Dancer's Stretch, finishing position
Stretchingbeginner
Dancer's Stretch
Primary
Lower Back
Secondary
Abductors, Glutes
Equipment
None
Level
beginner
Dancer's Stretch demonstration
How to Perform
- 1Sit up on the floor.
- 2Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
- 3Place your left arm on your right leg and your right hand on the floor.
- 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
Front
Back
Lower BackAbductorsGlutes
Exercise Details
- Category
- Stretching
- Force
- static
- Mechanic
- N/A
- Level
- beginner
Exercise Variations
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.