Kneeling Lat Stretch
- Level
- Beginner
- Movement
- Lat stretch · Kneeling
- Tracks
- Duration
Works
Lats Back Triceps Rear Delts Shoulders
How to do it
- Kneel on a mat with your knees about hip-width apart.
- Place your hands on the floor, arms straight overhead and shoulder-width apart.
- Start with your hips stacked above your knees and your spine neutral.
- Push your hips back toward your heels and let your chest sink toward the floor between your arms.
- Keep your hands anchored and reach your fingertips forward.
- Hold the stretch, breathe slowly, and exhale to sink slightly deeper.
- For a one-side bias, walk both hands toward one side, hold, then switch sides.
- Return your hips over your knees to finish.
Common mistakes
- Shrugging the shoulders up toward the ears.
- Arching the lower back instead of stretching through the shoulders.
- Bending the elbows and losing the overhead reach.
- Bouncing in and out of the stretch.
Safety
Pad your knees and stop short of your heels if your knees are uncomfortable.
Stop if you feel pinching or sharp pain at the front of your shoulder, then reduce the depth or widen your hands.
Check that any bench, box or ball is stable before leaning on it.
Tips
- Reach long through your fingertips while your hips pull back.
- Let your armpits drop toward the floor.
- Keep your ribs gently drawn in and your head relaxed between your arms.
- Rest your hands or forearms on a bench, box or exercise ball for a gentler stretch.
Details
- Base movement
- Lat stretch
- Arms straight or bent
- Straight arms
- Body position
- Kneeling
- Stretch type
- Static (held)
