The side lying floor stretch is a bodyweight exercise targeting the lats, with secondary emphasis on the obliques and glutes. It is performed lying on your side, reaching overhead, and lifting the bottom leg to create a stretch along the side of the body.
Also Works
ObliquesGlutes
How to Perform
1
Lie on your side with your legs straight and your bottom arm extended straight overhead.
2
Bend your top knee and place your foot on the ground in front of your bottom leg.
3
Reach your top arm over your head and grab onto something stable, like a wall or a piece of furniture.
4
Slowly lift your bottom leg off the ground, keeping it straight, until you feel a stretch in your side.
5
Hold the stretch for 20-30 seconds, then slowly lower your leg back down.
6
Repeat on the other side.
Pro Tips
•Reach your top arm as far overhead as possible while keeping it in line with your body to maximize the lat and oblique stretch.
•Breathe deeply into the stretched side to expand the ribcage and increase the stretch effect.
•Keep your hips stacked (do not roll forward or backward) to maintain proper alignment during the stretch.
Common Mistakes
•Rolling the torso forward or backward instead of staying purely on the side, which changes the stretch target.
•Not holding the stretch long enough to get a meaningful release (minimum 20 seconds per side).
•Tensing the muscles being stretched instead of consciously relaxing into the position.