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Back · Stability Ball
Exercise Ball Lying Side Lat Stretch (Variation 2)
Exercise Ball Lying Side Lat Stretch (Variation 2) is a beginner isolation flexibility exercise that works the lats (back), with the obliques and shoulders assisting. It needs a stability ball. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Stability Ball
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Obliques · External Obliques, Internal Obliques
- Shoulders · Deltoids
How to do Exercise Ball Lying Side Lat Stretch (Variation 2)
- Begin by lying on your side with an exercise ball positioned under your armpit and lower ribs. Extend your top leg straight and bend your lower leg, placing the foot flat on the floor for stability.
- Allow your bottom arm to hang in a comfortable position for support over the ball and extend your left arm overhead, reaching it along the line of your body.
- Allow your body to relax over the ball, feeling a stretch along the side of your torso and through your latissimus dorsi (lats).
- Hold the stretch for 15-30 seconds, breathing deeply and steadily. Slowly roll back to the starting position and repeat on the other side.
Form tips
- Focus on deep, steady breathing, inhaling as you extend into the stretch and exhaling as you hold the stretch.
- Avoid overextending your back; only stretch as far as is comfortable without causing strain.
- Make sure your top leg is firmly planted on the floor to provide stability and support.
Exercise Ball Lying Side Lat Stretch (Variation 2) alternatives
More lats exercises
Exercise Ball Lying Side Lat Stretch (Variation 2) FAQ
What muscles does Exercise Ball Lying Side Lat Stretch (Variation 2) work?
Exercise Ball Lying Side Lat Stretch (Variation 2) mainly works the lats in the back (Latissimus Dorsi and Teres Major). The obliques and shoulders work as secondary muscles.
What equipment do you need for Exercise Ball Lying Side Lat Stretch (Variation 2)?
You need a stability ball.
How many sets and reps of Exercise Ball Lying Side Lat Stretch (Variation 2) should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Exercise Ball Lying Side Lat Stretch (Variation 2) good for beginners?
Yes. Exercise Ball Lying Side Lat Stretch (Variation 2) is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Exercise Ball Lying Side Lat Stretch (Variation 2) burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Exercise Ball Lying Side Lat Stretch (Variation 2)?
Other exercises for the lats include Side Lying Floor Stretch, Kneeling Lat Floor Stretch, Side Bend Standing Lats Stretch and Pretzel Stretch.
For developers
Use Exercise Ball Lying Side Lat Stretch (Variation 2) in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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