Kneeling Lat Stretch

Kneeling Lat Stretch

The Kneeling Lat Stretch is a fantastic exercise for targeting the muscles in your upper back and shoulders, specifically the latissimus dorsi. This stretch can help improve your flexibility and range of motion in these areas, and it can be done in the comfort of your own home or at the gym. To perform the Kneeling Lat Stretch, you start by kneeling on the ground with your knees hip-width apart and your toes pointed behind you. Extend your arms overhead and interlock your fingers, with your palms facing upwards. From this position, slowly lean forward, pushing your chest towards the ground while keeping your arms straight and your hands reaching towards the ceiling. As you lean forward, you should feel a gentle stretch in your upper back, particularly on the sides of your body where your lats are located. It's important to remember to breathe deeply and relax into the stretch, avoiding any excessive pulling or straining. The Kneeling Lat Stretch can be modified depending on your flexibility level. If you find it challenging to reach the ground, you can use a yoga block or a stack of books for support. You can also experiment with different arm positions, such as extending one arm at a time or interlocking your fingers behind your back, to vary the stretch and target different areas. Incorporating the Kneeling Lat Stretch into your regular stretching routine can help alleviate muscle tension, improve your posture, and enhance your performance in other exercises. Just remember to perform it on both sides equally to maintain balance in your body.


  • Start by kneeling on the ground with your knees hip-width apart.
  • Extend your arms overhead and interlace your fingers.
  • Inhale deeply, and as you exhale, slowly lean your upper body to the right, feeling a stretch along your left side.
  • Hold the stretch for 15 to 30 seconds while keeping your core engaged and your pelvis stable.
  • Return to the starting position and repeat the stretch on the opposite side.
  • Continue alternating sides for a total of 2-3 sets.
  • Remember to breathe deeply and avoid any discomfort or pain during the stretch.

Tips & Tricks

  • Use a mat or padded surface to kneel on for added comfort.
  • Engage your core muscles throughout the stretch to maintain stability.
  • Slowly lean forward until you feel a gentle stretch in your lats, but avoid any pain or discomfort.
  • Hold the stretch for 15-30 seconds and gradually increase the duration over time.
  • Focus on breathing deeply and exhale as you deepen the stretch.
  • To increase the intensity, reach your arms further overhead.
  • Maintain good posture by keeping your back straight and shoulders down.
  • Perform the stretch after your workouts to help alleviate any tension in the latissimus dorsi muscles.
  • If you have any shoulder or lower back issues, consult with a fitness professional or healthcare provider before attempting this stretch.
  • Adjust the distance between your knees and feet to find a position that feels most effective for your body.


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