Kneeling Lat Stretch

Setup

1. 01Kneel facing a bench or box about an arm's length away.
2. 02Place both hands or elbows on the bench with palms up or thumbs toward the ceiling.
3. 03Walk the knees back until the arms are extended overhead.
4. 04Keep the spine long and the ribs gently pulled down.

Execution

1. 01Exhale and sink the chest toward the floor between the arms.
2. 02Push the hips back toward the heels to deepen the lat stretch.
3. 03Hold the end position while breathing slowly into the ribs.
4. 04Ease out, rest briefly, and repeat for the planned holds.

Checkpoints

• -Stretch is felt along the armpit and side of the torso, not pinching in the shoulder.
• -Lower back does not collapse into a big arch.
• -Elbows stay roughly shoulder width on the bench.
• -Breathing stays slow and unforced during the hold.

Common mistakes

• -Flaring the ribs and arching the lumbar spine to fake range.
• -Bouncing into the stretch instead of holding steadily.
• -Shrugging the shoulders into the ears.
• -Holding the breath and bracing against the stretch.