Back Exercise · Body Weight
Side Lying Floor Stretch
The Side Lying Floor Stretch is a flexibility movement for the lats. Follow the demonstrated setup and the movement steps within a comfortable range.
Go to the movement steps- Category
- Back
- Equipment
- Body Weight
- Target
- Lats
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Side Lying Floor Stretch
- Lie on your side, legs straight, with your bottom arm reaching straight overhead.
- Bend your top knee and set that foot on the floor in front of your bottom leg.
- Extend your top arm overhead and hold onto something stable, such as a wall or piece of furniture.
- Slowly raise your bottom leg off the floor, keeping it straight, until you feel the stretch along your side.
- Hold for 20 to 30 seconds, then gently lower the leg back down.
- Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the lats.
Quick Exercise Facts
Target Muscle Activation
Stretch Duration & Control
Follow the hold duration or controlled repetitions in the movement steps. A held stretch and a moving stretch use different approaches; bodybuilding sets-and-reps targets do not apply.
Move smoothly, keep breathing comfortably and avoid forcing an uncomfortable range.
For general guidance, see the NHS flexibility exercises.
Technique & Form Tips
Use the setup and movement shown in the demonstration. Move slowly within a comfortable range; a stretch should not be treated as a loaded lifting exercise.
Common Mistakes to Avoid
- Forcing the range: Ease back if the position is uncomfortable rather than pulling harder.
- Bouncing or jerking: Move smoothly and keep held positions steady.
- Using lifting targets: Follow the hold duration or controlled repetitions in the movement steps instead of using a bodybuilding sets-and-reps target.
How to Breathe During This Exercise
Keep breathing comfortably throughout the movement or hold rather than holding your breath.
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Comfort and Control
Do not force the range or stretch into pain. Ask a qualified professional about suitable movements if you have an injury or an existing condition. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Side Lying Floor Stretch mainly targets your Lats, with your Obliques helping support the movement, along with your Glutes.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Lats Exercises
Back Pec Stretch
Band Assisted Pull-Up
Band Close-Grip Pulldown
Band Fixed Back Close Grip Pulldown
Band Fixed Back Underhand Pulldown
Band Kneeling One Arm Pulldown
FAQ
- What muscles does the Side Lying Floor Stretch stretch?
- The Side Lying Floor Stretch is a stretch for the lats. Use the setup shown in the demonstration and stay within a comfortable range.
- What equipment do I need for the Side Lying Floor Stretch?
- You do the Side Lying Floor Stretch with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Side Lying Floor Stretch?
- Avoid forcing the range, bouncing or holding your breath. Follow the specific movement steps and ease out of an uncomfortable position.
- How long should I perform the Side Lying Floor Stretch?
- Follow the hold duration or controlled repetitions in the movement steps. Static holds and moving stretches use different approaches; do not substitute a muscle-building sets-and-reps target. Use a range you can control comfortably.