Exercise guide
Side Lat Stretch
- Beginner
- Isolation
- Timed hold
- Back
The side lat stretch targets the latissimus dorsi and obliques to improve shoulder mobility and lateral trunk flexibility. Using a wall for stability allows for a deeper, more controlled stretch through the entire lateral chain.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand sideways next to a wall, approximately arm's length away.
- Place the hand closest to the wall against it at shoulder height for balance.
- Cross the leg furthest from the wall behind the inner leg, planting the foot firmly.
How to do it
- Reach the outer arm up and over your head toward the wall, creating a 'C' shape with your body.
- Exhale as you shift your hips away from the wall, feeling the stretch along your side from the armpit to the hip.
- Hold the position for 20-30 seconds, taking slow, deep breaths into the side of your ribcage.
- Slowly return to the starting position and repeat on the opposite side.
Form checklist
- Keep your chest and hips facing forward; do not rotate your torso toward the wall.
- Maintain a slight bend in the knees to avoid locking the joints.
- Reach actively through your fingertips to maximize the length of the lat muscle.
- Keep your neck neutral, looking straight ahead rather than down at the floor.
Pro tips
- Focus on 'breathing into' the stretched side; the expansion of your ribcage from the inside will deepen the stretch on the intercostal muscles.
- To increase the stretch in the lower lats and obliques, push your hip further out while keeping your feet anchored.
Make it harder
- Increase the distance from the wall to allow for a deeper lateral lean and greater hip displacement.
- Grasp the wrist of the stretching arm with the wall-side hand (if reachable) to gently pull and add traction to the shoulder joint.
Frequently asked
- What muscles does the side lat stretch work?
- The side lat stretch primarily targets the lats and obliques, and also works the trapezius as secondary muscles.
- What equipment do you need for the side lat stretch?
- The side lat stretch requires no equipment — just your body weight.
- Is the side lat stretch good for beginners?
- Yes. The side lat stretch is a beginner-friendly movement and a strong foundation to build on.