Legs
Sit & Reach
Improve your posterior chain flexibility and lower back health with this foundational static stretching exercise.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your legs extended straight in front of you and your feet flexed upward.
Ensure your back is straight and your shoulders are relaxed away from your ears.
Inhale deeply to create space in your spine and reach your arms forward toward your toes.
Exhale as you lean forward from your hips, keeping your chest open and your spine long.
Grasp your shins, ankles, or feet depending on your current range of motion.
Hold the position for 30 to 60 seconds while maintaining deep, steady nasal breathing.
Slowly release the stretch and return to an upright seated position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the upper back excessively to reach further.
- Bending the knees to compensate for tight hamstrings.
- Holding your breath or tensing the neck during the hold.
- Bouncing or using ballistic movements instead of a static hold.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.