Mobility
Kneeling Lat Stretch
The kneeling lat stretch uses a bench or stable support to stretch the sides of your back as you sit your hips back beneath your outstretched arms.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Kneel facing a bench or stable support within arm’s reach.
- Place your palms shoulder-width apart on the support.
- Move your hips back toward your heels.
- Lower your chest toward the floor between your arms.
- Hold the position at a gentle stretch along the sides of your back.
- Shift your hips forward slowly to release the stretch.
Form cues
- Breathe slowly throughout the hold.
- Keep pressure even through both hands.
- Keep your head aligned with your spine.
Common mistakes
- Arching your lower backGently draw your lower ribs toward your pelvis rather than forcing your chest farther down.
- Bending your elbows deeplyKeep your arms nearly straight so the movement stays focused on reaching overhead.
Safety
Forcing the position can irritate your shoulders or strain your lower back. An unstable support can slip as you lean into it.
- Use a support that cannot slide or tip under your weight.
- Ease into the stretch without bouncing.
- Stop if you feel pinching, numbness, or joint pain.
- Place padding beneath your knees on a hard floor.
If kneeling or reaching overhead causes pain, use a shallower position or ask a physiotherapist for an alternative.
Muscles worked
Primary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Start with a comfortable range rather than trying to reach your heels.