How to do the Side Lying Floor Stretch
Side Lying Floor 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 Obliques and Glutes.
Side Lying Floor Stretch demonstration · © GymiaFit
Side Lying Floor Stretch at a glance
- Primary muscles
- Lats
- Secondary muscles
- Obliques, Glutes
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Side Lying Floor Stretch step by step
- 1Lie on your side with your legs straight and your bottom arm extended straight overhead.
- 2Bend your top knee and place your foot on the ground in front of your bottom leg.
- 3Reach your top arm over your head and grab onto something stable, like a wall or a piece of furniture.
- 4Slowly lift your bottom leg off the ground, keeping it straight, until you feel a stretch in your side.
- 5Hold the stretch for 20-30 seconds, then slowly lower your leg back down.
- 6Repeat on the other side.
Side Lying Floor Stretch — questions
What muscles does the Side Lying Floor Stretch work?
The Side Lying Floor Stretch primarily targets the Lats. It also recruits the Obliques, Glutes as secondary movers.
What equipment do I need for the Side Lying Floor Stretch?
None — the Side Lying Floor Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Side Lying Floor 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 Side Lying Floor Stretch?
Back Pec Stretch, Gironda Sternum Chin, Kneeling Lat 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 Side Lying Floor 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.