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.
Muscle Group
Back, Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Back
Primary
Chest
Primary
Lower Back
Primary