Side-Lying Floor Stretch

A beginner stretching exercise for the lats, done with just your bodyweight.

Side-Lying Floor Stretch: finishing position

Main muscles: Lats
Equipment: Bodyweight
Level: Beginner
Movement: Static

How to do the Side-Lying Floor Stretch

First lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright).
Straighten your right leg and rest the right foot on the floor behind your left. Straighten your right arm over your head and gently pull on your right wrist to stretch the entire right side of the body. Switch sides.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Side-Lying Floor Stretch

Questions

What muscles does the Side-Lying Floor Stretch work?

Mainly the lats.

Is the Side-Lying Floor Stretch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Side-Lying Floor Stretch?

Good alternatives that train the lats: Dynamic Back Stretch, Chair Lower Back Stretch, One Arm Against Wall or One Handed Hang.

How many sets and reps of the Side-Lying Floor Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).