How to Do the Dancer's Stretch

Beginner · Bodyweight · Targets Lower Back, Abductors, Glutes

Dancer's Stretch demonstration
💪 Lower Back, Abductors, Glutes🏋️ Bodyweight📊 Beginner🏷️ Stretching

How to perform it

  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

The Dancer's Stretch primarily targets your Lower Back, with support from your Abductors, Glutes. No equipment needed — train it anywhere.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Dancer's Stretch slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.