Male

Kneeling Lat Stretch

Muscles involved

The secret to getting the most out of the kneeling lat stretch is making gradual progress without ever compromising your form. As you drop into position using just your bodyweight, there is no need to force the stretch right away; the goal is to let your torso sink down inch by inch as your muscles warm up. As your comfort improves over time, you can lower your chest slightly closer to the floor to deepen the release through your back, ensuring your lats stretch without straining your neck or spine. This step-by-step approach teaches you to listen to your body and expand your mobility at a safe pace. With regular practice, you will notice your back yielding greater flexibility naturally, helping you recover better and move with far more freedom.

How to do it

1. Kneel on the floor, place your forearms and palms flat on a bench or stability ball in front of you. 2. Sit back towards your heels, lowering your chest towards the floor, while keeping your arms extended forward. 3. Pause at the bottom, feeling a deep stretch through your lats. 4. Press your hands into the bench to slowly return to the starting kneeling position.

Equipment required

Peso corporal

Muscles worked

Tips

- Sit back as far as you can towards your heels to maximize the stretch. - Keep your arms extended and palms flat on the bench or ball. - Press your chest down towards the floor to deepen the stretch. - Hold the stretch at the bottom to release tension in the lats.