How to do the Kneeling Lat Stretch
Kneeling Lat Stretch is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Shoulders and Triceps.
Kneeling Lat Stretch demonstration · © GymiaFit
Kneeling Lat Stretch at a glance
- Primary muscles
- Lats
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Kneeling Lat Stretch step by step
- 1Kneel on the ground with your knees hip-width apart and your toes pointing back.
- 2Extend your arms overhead and interlace your fingers.
- 3Keeping your back straight, slowly lean to the right side, feeling a stretch in your left lat muscle.
- 4Hold the stretch for 20-30 seconds, then return to the starting position.
- 5Repeat the stretch on the left side, leaning to the left and feeling a stretch in your right lat muscle.
- 6Continue alternating sides for the desired number of repetitions.
2 free workouts use it
Kneeling Lat Stretch — questions
What muscles does the Kneeling Lat Stretch work?
The Kneeling Lat Stretch primarily targets the Lats. It also recruits the Shoulders, Triceps as secondary movers.
What equipment do I need for the Kneeling Lat Stretch?
None — the Kneeling Lat Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Kneeling Lat Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Kneeling Lat Stretch?
Back Pec Stretch, Gironda Sternum Chin, Seated Lower Back Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kneeling Lat Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.