Kneeling Lat Stretch
Description
The kneeling lat stretch is a deep lat-opening stretch performed by kneeling in front of a bench (or low surface), placing your forearms on the bench, and lowering your chest toward the floor. The position deeply stretches the lats, shoulders, and upper back. It is one of the best stretches for improving overhead mobility.
Equipment Required
Kneeling Lat Stretch Instructions
- Kneel on the floor in front of a flat bench (or coffee table). Hips directly above knees.
- Place your forearms on the bench with palms facing each other or up. Elbows roughly shoulder-width apart.
- Walk your knees back so your forearms remain on the bench but your hips move further from the bench.
- Lower your chest and head down between your arms toward the floor.
- Press your hips back toward your heels. Keep your back flat — do not round it.
- Feel the deep stretch through your lats, shoulders, and upper back.
- Hold for 30 to 60 seconds. Breathe deeply and let gravity deepen the stretch.
- To exit, walk your knees forward and rise.
Kneeling Lat Stretch Form & Visual
Kneeling Lat Stretch Benefits
- Deeply stretches the lats, shoulders, and upper back
- Improves overhead mobility for pressing
- Counteracts hunched posture
- Decompresses the spine
- Useful warm-up for overhead pressing or pull-ups
- Easy to set up
Kneeling Lat Stretch Muscles Worked
- Latissimus dorsi (deep stretch)
- Teres major
- Pectoralis major (stretched)
- Triceps brachii (stretched)
- Erector spinae
Kneeling Lat Stretch Variations & Alternatives
- Puppy Pose
- One-Arm Lat Stretch
- Downward-Facing Dog
- Dead Hang
- Kneeling Lat Stretch with Side Bend
