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Back · Body Weight
Side Lying Floor Stretch
Side Lying Floor Stretch is a beginner isolation flexibility exercise that works the lats (back), with the shoulders and upper back assisting. It needs no equipment beyond your own body weight. 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
- Body Weight
- 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
- Shoulders · Deltoids
- Upper Back · Trapezius, Rhomboids
How to do Side Lying Floor Stretch
- Lie on your left side with your legs stacked on top of each other and your body in a straight line. Rest your head on your left arm.
- Extend your right arm straight over your head.
- Slowly lower your right hand towards your left hand to stretch your back.
- Hold the stretch for 15-30 seconds, feeling the stretch in your back and shoulders. Slowly return to the starting position and repeat on the other side by lying on your right side and following the same steps.
Form tips
- Ensure your extended arm stays straight to maximize the stretch in your back and shoulders.
- Keep your core engaged to support your lower back during the stretch.
- Perform the stretch on a comfortable, non-slip surface to ensure safety and reduce discomfort.
Side Lying Floor Stretch alternatives
More lats exercises
Side Lying Floor Stretch FAQ
What muscles does Side Lying Floor Stretch work?
Side Lying Floor Stretch mainly works the lats in the back (Latissimus Dorsi and Teres Major). The shoulders and upper back work as secondary muscles.
What equipment do you need for Side Lying Floor Stretch?
None. Side Lying Floor Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Side Lying Floor Stretch 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 Side Lying Floor Stretch good for beginners?
Yes. Side Lying Floor Stretch is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Side Lying Floor Stretch 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 Side Lying Floor Stretch?
Other exercises for the lats include Exercise Ball Lying Side Lat Stretch, Exercise Ball Lying Side Lat Stretch (Variation 2), Exercise Ball Lat Stretch and Cable Lying Extension Pullover (With Cables Attachment).
For developers
Use Side Lying Floor Stretch 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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