Exercise guide
Exercise Ball Lying Side Lat Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
This isolation stretch uses a stability ball to decompress the spine and deeply lengthen the latissimus dorsi and obliques. It is highly effective for improving lateral mobility and relieving tension in the side body and shoulders.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Kneel on the floor with a stability ball positioned to your side.
- Drape your side over the ball so it supports your ribcage and hip.
- Extend your bottom leg straight and use your bottom hand on the floor for balance.
How to do it
- Reach your top arm over your head, following the curve of the ball toward the floor.
- Inhale deeply into your side ribs to expand the intercostal muscles.
- Exhale and allow your body weight to sink further into the ball, increasing the lateral bend.
- Hold the position for the prescribed time, then slowly return to the starting position and switch sides.
Form checklist
- Keep your hips and shoulders stacked vertically to avoid rotating forward.
- Maintain a neutral neck by resting your head on your bottom arm or the ball.
- Keep your top arm fully extended to maximize the stretch through the lat.
Pro tips
- Focus on 'breathing into the ribs'—the expansion of your ribcage from the inside provides a deeper stretch than the external position alone.
- Gently rotate your top palm to face the floor or slightly behind you to find the most intense stretch in the latissimus dorsi.
Make it harder
- Grasp a stable object or a light weight with your top hand to add traction to the stretch.
- Straighten both legs and stack your feet to increase the lateral arc and challenge your balance.
Frequently asked
- What muscles does the exercise ball lying side lat stretch work?
- The exercise ball lying side lat stretch primarily targets the lats and obliques, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the exercise ball lying side lat stretch?
- The exercise ball lying side lat stretch uses body weight and stability ball.
- Is the exercise ball lying side lat stretch good for beginners?
- Yes. The exercise ball lying side lat stretch is a beginner-friendly movement and a strong foundation to build on.