Dancer's Stretch
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.
How to program the Dancer's Stretch
Sets and reps
As an isolation movement, the Dancer's Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Dancer's Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Dancer's Stretch into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Dancer's Stretch work?
The Dancer's Stretch primarily targets the Lower Back. It also recruits the Abductors, Glutes as supporting muscles.
What equipment do I need for the Dancer's Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Dancer's Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
