Kneeling Backward Reach
Improve flexibility with Kneeling Backward Reach. Stretch your chest, shoulders, and back with this simple, effective exercise.
The Kneeling Backward Reach mainly works the chest and back, with help from the traps and core. No equipment needed: it uses just your bodyweight.
Kneeling Backward Reach Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Upper Traps (trapezius, upper fibers); Obliques
Kneeling Backward Reach Variations and Alternatives
How to do the Kneeling Backward Reach
Kneeling Backwards Reach
Positioning:
Begin on your knees. Your knees should be hip-width apart.
Sit back on your heels to create a stable base.
Keep your back straight and shoulders relaxed.
Movement:
Bring your hands together in front of your chest, in a prayer position.
Inhale deeply, then as you exhale, slowly arch your back and reach your arms upwards and backwards.
Extend your arms fully, feeling the stretch across your chest and shoulders.
Hold this position for 15-30 seconds, breathing normally.
Slowly return to the starting position, bringing your arms back to the prayer position in front of you.
Repeat the stretch 2-3 times, ensuring to maintain controlled movements throughout.
Tips:
Keep your core engaged to support your back.
Avoid overarching your back; focus on the stretch in your arms and chest.
If you feel any discomfort, ease out of the stretch.
Kneeling Backward Reach FAQs
What muscles does the Kneeling Backward Reach work?
The Kneeling Backward Reach mainly works the chest and back, with help from the traps and core. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Kneeling Backward Reach?
None. The Kneeling Backward Reach is a bodyweight exercise, so you can do it anywhere.
What are some Kneeling Backward Reach variations and alternatives?
Similar exercises include the Overhead 90-To-90 Reach, Animal Resting Pose, Armless Prayer Stretch and Lying Assisted Straight-Arm Stretch.
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