Exercise
Kneeling Lat Stretch
The Kneeling Lat Stretch gently lengthens the lats and upper back, improving shoulder mobility and reducing upper-body tension.
Kneeling Lat Stretch
The Kneeling Lat Stretch is a controlled mobility exercise that targets the latissimus dorsi while also opening up the shoulders and upper back. By keeping the hips grounded and the spine neutral, the stretch focuses on lengthening the sides of the torso without placing stress on the lower back.
This stretch is especially effective for counteracting tightness caused by overhead training, pulling movements, or long periods of sitting. It helps restore natural shoulder movement and can improve comfort during presses, pull-ups, and rows.
The kneeling lat stretch fits well into warm-ups, cooldowns, and recovery routines. Its low-impact nature makes it suitable for all fitness levels, while the range of motion can easily be adjusted to match individual mobility and comfort.
How to Perform the Kneeling Lat Stretch
- Start by kneeling on the floor with your knees hip-width apart and your buttocks resting on your heels.
- Place a bench, chair, or stability ball directly in front of you at arm's length.
- Extend your arms forward and place your hands on the support surface, positioning them shoulder-width apart with palms facing down.
- Keep your spine in a neutral position and inhale deeply as you prepare for the stretch.
- Exhale slowly as you sit your hips back toward your heels while keeping your arms extended, creating tension in your latissimus dorsi muscles.
- Maintain a slight bend in your elbows to avoid hyperextension while allowing your chest to sink toward the floor.
- Hold this stretched position for 20-30 seconds while breathing deeply, focusing on expanding your ribcage with each inhale.
- To release, inhale and slowly walk your hands back toward your body, returning to the starting position.
Important information
- Keep your neck relaxed and in line with your spine throughout the movement to avoid unnecessary tension.
- Adjust the distance between your knees and the support surface to increase or decrease the intensity of the stretch.
- Focus on creating length through your sides rather than rounding your upper back excessively.
- If you feel any pinching or pain in your shoulders, reduce the range of motion or elevate your support surface.
FAQ - Kneeling Lat Stretch
The Kneeling Lat Stretch primarily targets the latissimus dorsi (lats), the large, fan-shaped muscles on the sides of your back. It also secondarily stretches the shoulders, serratus anterior, and portions of the thoracic spine.
Hold the stretch for 20-30 seconds per side, breathing deeply throughout. For optimal results, perform 2-3 sets per side, allowing your muscles to relax deeper into the stretch with each repetition.
To intensify the stretch, reach further away with your arms, focus on sinking your hips back toward your heels, and consciously rotate your thumbs toward the ceiling. You can also try slight side-to-side movements to target different fibers within the lat muscle.
This stretch is generally safe for most people, but those with lower back issues should maintain a neutral spine position and avoid excessive arching. If you have existing back pain or injuries, consult with a healthcare provider before incorporating this stretch into your routine.
Perform this stretch 2-3 times per week at minimum for noticeable mobility improvements. For best results, include it after upper body workouts, particularly following activities that heavily engage the lats like swimming, rowing, or pulling exercises.
Kneeling Lat Stretch
Exercise Details
Primary Muscles
Secondary Muscles
Muscle Groups
Mechanic
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
