Exercise guide
Kickstand Reach Lat Lean
- Beginner
- Compound
- Rep-based
- Back
- Chest
- Shoulders
- Waist
This exercise combines a hip hinge with lateral trunk flexion to lengthen the lats and obliques while loading the glutes and adductors of the lead leg. It is highly effective for improving frontal plane stability and lateral line mobility.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart, then step your right foot back slightly into a kickstand position with the heel lifted.
- Shift approximately 80% of your weight onto the front (left) foot, keeping a soft bend in the knee.
- Raise your right arm straight overhead, reaching toward the ceiling.
How to do it
- Inhale and hinge your hips backward while simultaneously leaning your torso toward the left side.
- Reach your right arm across your body and over your left shoulder, feeling a deep stretch from your hip to your armpit.
- Exhale and drive through the left heel to return to the upright starting position.
- Complete all reps on one side before switching to the other.
Form checklist
- Keep the front knee tracked over the mid-foot and prevent it from collapsing inward.
- Maintain a flat neutral spine throughout the hinge; avoid rounding the lower back.
- Ensure the back foot remains light, used only for balance like a kickstand.
- Focus on pushing the hip of the reaching side out to the side to maximize the lateral stretch.
Pro tips
- To maximize adductor engagement, imagine 'pulling' the floor together with your feet as you hinge.
- Reach as far as possible with the overhead arm to fully engage the serratus and latissimus dorsi.
Make it harder
- Hold a light weight in the reaching hand to increase the eccentric load on the obliques.
- Slow the tempo to a 5-second descent to increase time under tension for the glutes and adductors.
Frequently asked
- What muscles does the kickstand reach lat lean work?
- The kickstand reach lat lean primarily targets the glutes and hip flexors, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the kickstand reach lat lean?
- The kickstand reach lat lean requires no equipment — just your body weight.
- Is the kickstand reach lat lean good for beginners?
- Yes. The kickstand reach lat lean is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Deep Squat Reach Forward Reach UpBeginner · glutes, hip flexors, and quadriceps
- Jab CrossesIntermediate · calves, glutes, hip flexors, and serratus anterior
- Side Kick BurpeeIntermediate · calves, erector spinae, glutes, hamstrings, hip flexors, and quadriceps
- Back Kick Overhead PressIntermediate · deltoids, glutes, hamstrings, and quadriceps