Instructions

1

Lie supine on a flat surface with legs extended horizontally, body in a neutral plank position. Keep shoulders relaxed and head in neutral alignment. Hands can be placed behind head or across chest.

2

Engage core by drawing navel toward spine. Maintain a neutral spine throughout entire movement with no sagging of hips or excessive lumbar curve.

3

Slowly lower the body toward the floor in a controlled manner, resisting gravity by maintaining tension in the abdominal musculature. Keep torso rigid and aligned. This is the eccentric phase where abs lengthen under tension.

4

Press through the entire body and engage core muscles to raise torso back to starting horizontal plank position. Maintain body rigidity throughout the concentric lift. Return to level plank alignment without hyperextension.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESTransverse Abdominis, Obliquus Internus, Obliquus Externus, Hip Flexors

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Lying Lower Back Stretch is an excellent addition to your routine. The mechanics of this Stretching exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Significantly enhances the structural integrity and power of the Rectus Abdominis.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Transverse Abdominis, Obliquus Internus, Obliquus Externus, Hip Flexors to maintain control of the Body weight.

Beginner Tips

If you are new to the Lying Lower Back Stretch , focus on mastering the movement pattern with zero weight before adding Body weight.

Lying Lower Back Stretch