Kneeling Lat Stretch
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Mobility
Flexibility
Recovery
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Bench, Box, or Elevated Surface
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All Levels
OVERVIEW
The Kneeling Lat Stretch is a targeted upper-body mobility exercise designed to lengthen the latissimus dorsi and open up the thoracic spine and shoulders. Ideal for improving overhead movement patterns and countering the effects of rounded posture, it is a great addition to any warm-up or cooldown routine.
MUSCLES WORKED
PRIMARY:
Latissimus dorsi
SECONDARY:
Teres major
Triceps
Thoracic spine extensors
STEP-BY-STEP INSTRUCTIONS
Begin in a kneeling position facing a bench, box, or elevated surface.
Place both elbows or hands on the surface, shoulder-width apart.
Sit your hips back toward your heels as you drop your chest toward the floor.
Keep your spine neutral and allow your head to relax between your arms.
Hold the stretch for 30-60 seconds, breathing deeply throughout.
BENEFITS
Increases lat flexibility to improve overhead shoulder mobility
Reduces tension in the upper back and shoulders
Supports better posture and thoracic extension
Enhances range of motion for lifting and rotational sports
COACHING CUES
Keep your arms shoulder-width and hips stacked over knees
Press your chest toward the ground without arching the lower back
Inhale to expand the rib cage; exhale to deepen the stretch
Avoid shrugging-let the shoulder blades glide downward
NOTES
The Kneeling Lat Stretch helps unlock tight lats and thoracic restriction that commonly interfere with effective overhead and rotational movements. This simple yet powerful stretch can support athletes, lifters, and anyone looking to improve posture and shoulder function.