Kneeling Lat Stretch
Relieve tension & improve flexibility. This stretch targets your lats, shoulders, and back. Perfect for post-workout recovery!
The Kneeling Lat Stretch mainly works the back and core, with help from the traps. No equipment needed: it uses just your bodyweight.
Kneeling Lat Stretch Muscles Worked
Primary
Lats (latissimus dorsi); Obliques
Secondary
Mid Traps (trapezius, middle fibers); Boxer Muscle (serratus anterior)
Kneeling Lat Stretch Variations and Alternatives
How to do the Kneeling Lat Stretch
Kneel on the floor with your buttocks resting on your heels. Your knees should be hip-width apart.
Lean forward, extending your arms out in front of you on the floor.
Press your chest toward the floor to deepen the stretch while keeping your arms straight.
Reach as far forward as you can with your hands to put gentle pressure on the shoulder area, feeling the stretch along the sides of your torso (lats).
Hold the stretch for 20-30 seconds, keeping your back relaxed and breathing deeply.
Slowly return to the starting position.
Repeat the stretch 2-3 times or as needed, ensuring you maintain comfortable breathing and do not overstretch to the point of pain.
---
Kneeling Lat Stretch FAQs
What muscles does the Kneeling Lat Stretch work?
The Kneeling Lat Stretch mainly works the back and core, with help from the traps. The main muscles are the latissimus dorsi and obliques.
What equipment do you need for the Kneeling Lat Stretch?
None. The Kneeling Lat Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Lat Stretch go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kneeling Lat Stretch variations and alternatives?
Similar exercises include the Armless Prayer Stretch, Exercise Ball Lat Stretch, Exercise Ball Lying-Side Lat Stretch and Kneeling Backward Reach.
Training calculators
Work out the numbers behind your training before your next session.