Lower Back Wave

Standing back movement. Stand with the feet a little wider than shoulder-distance apart and soften the knees.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 4,503
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #38of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 2/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 5/5
Time: 30 sec
Equipment: None

Focus zonesBack Legs

How to do it

Stand with the feet a little wider than shoulder-distance apart and soften the knees
Place the hands on the thighs for support
As you inhale, shift your weight to the right, bending the right knee
As you exhale, shift your weight to the left, bending the left knee and straightening the right leg

About Lower Back Wave

Lower Back Wave places the hands lightly on the thighs while the weight shifts from side to side. One knee bends as the other leg lengthens. Let the legs exchange roles gradually while the torso follows the transfer without a deep forward fold.

What to focus on

Use the hands for light support without pushing into the knees.
Keep the transfer gradual as the legs exchange roles.

Make the movement smaller

Stand higher and use a shorter transfer between the feet.

A mistake to watch for

Shifting abruptly from one leg to the other. Make the transfer smaller and keep both feet planted.

Practice time and pacing

The app assigns 30 seconds to Lower Back Wave. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Where you will practice it

You will find this movement in Back & Spine Relief, at step 4 of 11. It first appears on day 3 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.