Protected preview
Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Upper back
- Secondary muscles
- Trapezius
- Equipment
- Bodyweight
Kneeling Lat Floor Stretch
4 steps Updated 29/08/2026
Kneeling Lat Floor Stretch is a bodyweight exercise targeting Middle Back (Latissimus Dorsi, Teres Major).
Step by step
How to perform it
- Begin in a tabletop position on the floor with your hands directly under your shoulders and your knees under your hips.
- Extend your right arm forward on the floor, palm facing up, while keeping your left hand in place.
- Bend your left elbow to lower your chest towards the floor, feeling the stretch in your lat muscles and upper back. Keep your head relaxed and look down at the floor.
- Hold the stretch for 15-30 seconds, breathing deeply and steadily. Slowly return to the starting position and repeat on the other side by extending your left arm forward and bending your right elbow.
Continue from here
Variations and related exercises
Alternate Superman
Archer Pull Up
Around the World Superman Hold
Assisted Chin Up Normal Width Reverse Grip
Last updated: 29/08/2026
Back to all exercises
Kneeling Lat Floor Stretch
Add it to your program
Build a program