Standing Side Circle Stretch

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and knees slightly soft.
2. Raise one arm overhead and bend the elbow, placing your hand behind your head or on your upper back to engage the triceps.
3. Engage your core and tuck your pelvis slightly to maintain a neutral spine.

How to do it

1. Inhale deeply to lengthen the spine, then exhale as you lean your torso laterally toward the opposite side of the raised arm.
2. Continue the motion by rotating your chest slightly toward the floor, drawing a wide 'half-circle' arc with your elbow.
3. Inhale as you reverse the motion or roll back up to the starting position in a smooth, controlled tempo.
4. Switch arms and repeat the movement on the opposite side, alternating sides for each repetition.

Form checklist

• Keep your weight evenly distributed between both feet throughout the movement.
• Avoid letting your head drop forward; keep your neck aligned with your spine and your chest open.
• Ensure the movement comes from the waist and ribcage rather than shifting the hips side-to-side.
• Move fluidly and avoid any bouncing or jerky motions at the end of the range.

Pro tips

• Actively push the elbow of the raised arm toward the ceiling to maximize the stretch in the lats and triceps.
• Focus on breathing into the side of your ribcage to expand the intercostal muscles during the lateral lean.

Make it harder

• Cross the leg on the stretching side behind the other leg to increase the tension through the outer hip and IT band.
• Hold a light weight in the overhead hand to add gentle resistance and increase the demand on the obliques.

Frequently asked

What muscles does the standing side circle stretch work?

The standing side circle stretch primarily targets the abs, lats, obliques, and triceps, and also works the deltoids, rhomboids, and trapezius as secondary muscles.

What equipment do you need for the standing side circle stretch?

The standing side circle stretch requires no equipment — just your body weight.

Is the standing side circle stretch good for beginners?

Yes. The standing side circle stretch is a beginner-friendly movement and a strong foundation to build on.

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