Exercise guide
Walkout Lat Stretch
- Beginner
- Compound
- Timed hold
- Back
- Shoulders
- Upper arms
- Waist
The Walkout Lat Stretch is a highly effective mobility exercise that targets the latissimus dorsi and thoracic spine to improve overhead range of motion and shoulder health. By using an elevated surface, you create a deeper angle of shoulder flexion, allowing for a more intense stretch than a standard standing reach.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand facing a step, bench, or sturdy elevated surface about two to three feet away.
- Place both palms or forearms on the edge of the surface, spaced shoulder-width apart.
- Step your feet back until your torso is roughly parallel to the floor and your hips are stacked over your ankles.
How to do it
- Inhale deeply to expand the ribcage, then exhale as you sink your chest and head toward the floor between your arms.
- Push your hips back away from the step to maximize the length of your spine and lats.
- Hold the deep stretch for 20-30 seconds, maintaining a slow and controlled breathing pattern.
- Inhale as you gently lift your chest and walk your feet back toward the step to release.
Form checklist
- Keep your ears aligned with your biceps; do not let your head hang excessively low.
- Maintain a slight tuck in your tailbone to prevent excessive arching in the lower back.
- Keep your arms fully extended to ensure the stretch stays in the lats and not the triceps.
- Distribute your weight evenly through your heels and the balls of your feet.
Pro tips
- Rotate your palms to face upward (supination) while resting on the step to intensify the stretch on the distal lat attachments.
- Gently 'pulse' your chest toward the floor in a small, controlled range of motion to turn this into a dynamic warm-up move.
- Focus on breathing into the sides of your ribs to create internal expansion and a deeper stretch from the inside out.
Make it harder
- Perform the stretch unilaterally by placing only one hand on the step and reaching the other toward the opposite foot to emphasize one side.
- Use a lower step or surface to increase the angle of shoulder flexion and deepen the pull on the lats.
Frequently asked
- What muscles does the walkout lat stretch work?
- The walkout lat stretch primarily targets the lats, and also works the abs, deltoids, obliques, and triceps as secondary muscles.
- What equipment do you need for the walkout lat stretch?
- The walkout lat stretch requires no equipment — just your body weight.
- Is the walkout lat stretch good for beginners?
- Yes. The walkout lat stretch is a beginner-friendly movement and a strong foundation to build on.