Standing Lateral Stretch
Standing Lateral Stretch is a beginner bodyweight exercise for the latissimus dorsi (lats), with the obliques (side torso) and and intercostal muscles assisting.
Stand upright with your feet about hip-width apart. Raise one arm overhead and gently lean your torso to the opposite side until you feel a comfortable stretch along the side of your body. Hold briefly, then return to the center and repeat on the other side. Keep your movements controlled and breathe steadily to deepen the stretch without strain.
How to Do the Standing Lateral Stretch
- Stand tall with feet hip width apart and your weight balanced evenly between both feet.
- Raise your right arm straight overhead and rest your left hand on your left hip or thigh.
- Reach the raised hand up toward the ceiling first to lengthen your side before bending.
- Lean your torso slowly to the left, keeping your chest facing forward rather than turning toward the floor.
- Stop where you feel a comfortable stretch along your right side and breathe slowly into the ribs.
- Hold the position, then return to upright by reaching up before lowering the arm.
- Switch arms and repeat the stretch toward the opposite side for the same duration.
Common Mistakes
- Collapsing forward: Letting the chest drop toward the floor turns the side bend into a forward bend. Keep your shoulders stacked in the same plane as your hips.
- Shifting the hips out: Pushing the hips far to one side reduces the stretch through the trunk. Keep the pelvis mostly centred over your feet.
- Holding your breath: Breath holding tenses the trunk and limits range. Breathe slowly into the stretched side to open the ribs.
Programming Tips
Hold for 2 to 3 sets of 20 to 30 seconds per side at the end of a session, or perform slow dynamic reaches during a warm-up. It is a flexibility drill for the lats and obliques and pairs well with overhead pressing and pulling days.
Use bodyweight only and work at a mild stretch level, around four out of ten in intensity. Progress by reaching further, holding longer, or grabbing the raised wrist with the other hand to pull gently. The most common fault is rotating the chest toward the floor, so imagine standing between two panes of glass.
Common Questions
What does the standing lateral stretch work?
It stretches the lats, obliques and intercostal muscles along the side of the trunk. It can also improve overhead reach by loosening the lats.
How long should you hold a standing side stretch?
Hold each side for 20 to 30 seconds for general flexibility. Use shorter, repeated reaches before training and longer holds afterward.
Is the standing side bend stretch good for back pain?
It can ease stiffness along the sides of the back for some people. Keep it gentle and stop if you feel sharp or radiating pain.
Track This Exercise in the App
Log your standing lateral stretch sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.