Exercise guide
Standing Lateral Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
The Standing Lateral Stretch is a functional mobility exercise that lengthens the entire side body, improving flexibility in the lats, obliques, and triceps while expanding the ribcage.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your weight evenly distributed.
- Reach your right arm overhead and bend the elbow, placing your hand behind your upper back.
- Grasp your right elbow with your left hand to provide gentle support.
How to do it
- Inhale deeply to create space in the spine, then exhale as you lean your torso slowly to the left.
- Hold the position for 20-30 seconds, maintaining a slow and steady breathing pattern.
- Inhale as you return to a neutral upright position, then repeat on the opposite side.
Form checklist
- Keep your hips square to the front; do not let them rotate as you lean.
- Avoid collapsing forward; keep your chest open and shoulders stacked.
- Maintain a neutral neck position without tucking your chin to your chest.
- Keep both feet firmly planted on the ground throughout the movement.
Pro tips
- Push your hip out slightly in the opposite direction of your lean to intensify the stretch through the obliques and lats.
- Focus your breath into the side of the ribcage being stretched to maximize the expansion of the intercostal muscles.
Make it harder
- Cross the foot of the side being stretched behind the other foot to lengthen the lateral line down to the hip and IT band.
- Extend both arms overhead and interlace your fingers, reaching up and over to increase the lever length and stretch intensity.
Frequently asked
- What muscles does the standing lateral stretch work?
- The standing lateral stretch primarily targets the lats, obliques, and triceps, and also works the deltoids and trapezius as secondary muscles.
- What equipment do you need for the standing lateral stretch?
- The standing lateral stretch requires no equipment — just your body weight.
- Is the standing lateral stretch good for beginners?
- Yes. The standing lateral stretch is a beginner-friendly movement and a strong foundation to build on.