Exercise guide · Beginner · Stretch

Kneeling Lat Stretch: How to Do It & Muscles Worked

The kneeling lat stretch is a bodyweight exercise that targets the latissimus dorsi (lats) and helps improve flexibility and mobility in the upper back and shoulders. It is performed by kneeling, extending the arms overhead, and leaning side to side to stretch each lat muscle.

Primary muscles
Lats
Secondary muscles
Triceps , Shoulders
Equipment
Body Weight
Level · type
Beginner · Stretch
Demonstration of the kneeling lat stretch
Front view: muscles worked by the kneeling lat stretch. Primary: lats. Secondary: triceps and shoulders.
Back view: muscles worked by the kneeling lat stretch. Primary: lats. Secondary: triceps and shoulders.
Primary Secondary

How to do the kneeling lat stretch

  1. Step 1: Kneel on the ground with your knees hip-width apart and your toes pointing back.
  2. Step 2: Extend your arms overhead and interlace your fingers.
  3. Step 3: Keeping your back straight, slowly lean to the right side, feeling a stretch in your left lat muscle.
  4. Step 4: Hold the stretch for 20-30 seconds, then return to the starting position.
  5. Step 5: Repeat the stretch on the left side, leaning to the left and feeling a stretch in your right lat muscle.
  6. Step 6: Continue alternating sides for the desired number of repetitions.

Kneeling Lat Stretch alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.