Kneeling Lat Stretch

Kneeling Lat Stretch


The kneeling lat stretch is an exercise that involves kneeling on the ground with arms extended overhead and hands clasped together. The stretch targets the latissimus dorsi muscles in the back and can help improve flexibility and range of motion.

Muscle Group

Equipment Required

Kneeling Lat Stretch Instructions

  1. Start by kneeling on the ground with your knees hip-width apart and your toes pointed behind you.
  2. Extend your arms straight out in front of you, shoulder-width apart, and interlace your fingers.
  3. Slowly lower your chest towards the ground, keeping your arms extended and your hands interlaced.
  4. Hold the stretch for 15-30 seconds, feeling the stretch in your lats and upper back.
  5. Slowly release the stretch and return to the starting position.
  6. Repeat the stretch for 2-3 sets, taking a short break in between each set.

Kneeling Lat Stretch Form & Visual

Kneeling Lat Stretch

Kneeling Lat Stretch Benefits

  • Improves flexibility and range of motion in the shoulders and upper back
  • Reduces tension and tightness in the latissimus dorsi muscles
  • Helps alleviate pain and discomfort in the upper body
  • Can improve posture and alignment of the spine
  • May enhance athletic performance in activities that require upper body strength and mobility

Kneeling Lat Stretch Muscles Worked

  • Latissimus dorsi
  • Teres major
  • Rhomboids
  • Trapezius
  • Erector spinae

Kneeling Lat Stretch Variations & Alternatives

  • Standing Lat Stretch
  • Seated Lat Stretch
  • Doorway Lat Stretch
  • Wall Lat Stretch
  • Lat Foam Rolling