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Lats · Beginner

Side Lying Floor Stretch

Passive side-lying lateral-body stretch for the lats, obliques, and lower-back side wall.

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Side Lying Floor Stretch demonstration

Exercise overview

Training details

LatsObliquesLower Back

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Lie on one side with the lower leg extended and the top knee bent in front of you for balance.
  2. 02Reach both arms overhead with the hands stacked and lengthen from the hips through the fingertips.
  3. 03Keep the shoulders and pelvis stacked while gently extending the lower leg away in the opposite direction.
  4. 04Create a long arc through the lat and side of the torso without twisting or forcing the lower back.
  5. 05Hold with steady breathing, relax out of the stretch slowly, and repeat on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationProne Posterior Capsule StretchRelated variationThread the Needle

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Lat StretchComparable substituteStanding Side StretchComparable substituteKneeling Lat Stretch on BenchComparable substituteOverhead StretchComparable substituteArm Circles Forward & BackwardComparable substituteArm Corkscrew Rotation

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