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Lat Side Stretch
A bodyweight stretch that lengthens the lats and quadratus lumborum to improve upper body flexibility, reduce back tension, and enhance posture; hold for 15-30 seconds per side.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Lats
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Lower Back
7/10Erector Spinae
Obliques
6/10External Obliques, Internal Obliques
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
10-30 seconds • Brief rest between sides
How to Perform
Stand tall with feet hip-width apart, arms at sides, core gently engaged.
- Inhale and raise one arm overhead, keeping it close to your ear.
- Exhale and bend torso to opposite side, reaching arm over head.
- Stabilize hips or shift stretching-side hip slightly outward.
- Feel lengthening from armpit to hip; place free hand on hip for support.
- Hold for 15-30 seconds, breathing deeply.
- Inhale and slowly return to center, lowering arm.
- Repeat on other side.
Coaching Tips
Form Cues
- Keep arm close to ear.
- Maintain neutral spine.
- Hips stable.
- Reach tall.
- Relax into stretch.
- Breathe steadily.
Breathing
Inhale to prepare, exhale as you bend into the stretch, and breathe deeply throughout to relax.
Tempo
2-20-2
Range of Motion
Bend until you feel a gentle pull along the side from fingertips to hip without forward or backward lean.
Safety
Safety Notes
- Avoid if acute shoulder or back pain.
- Consult professional for injuries.
- Stop if sharp pain occurs.
- Use seated variation if balance issues.
Spotting
No spotting needed; perform solo with control.
Common Mistakes
- Leaning forward or backward.
- Overstretching into pain.
- Jerky movements.
- Holding breath.
- Uneven hip shift.
When to Avoid
- Acute shoulder impingement
- Recent back injury
- Severe spinal conditions
Flexibility Needed
- Basic shoulder flexion
- Adequate trunk mobility
Build Up First
- None; suitable for all levels
Also known as
Side Lat Stretch, Lateral Lat Stretch, Standing Side Stretch
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