Side-Lying Floor Stretch

Side-Lying Floor Stretch is a flexibility - lats and lateral torso exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Quadratus lumborum, Obliques, Teres major
Exercise type: Flexibility - lats and lateral torso

Exercise technique

Lie down
Lie on your left side with your left knee bent in front of you.
Balance
Stabilize your torso with the lower leg and abdominals.
Upper leg
Extend your right leg and place its foot on the floor slightly behind the left foot.
Upper arm
Reach your right arm long overhead.
Support
If your other hand can reach the right wrist, provide gentle support; otherwise extend the arm freely.
Stretch
Create opposing length between your right hand and right heel.
Switch
Release the tension, turn onto your other side and repeat the setup.

Key technique points

Bend the lower knee for balance.
Keep the upper leg comfortably long.
Do not pull hard on the wrist.
Do not compress your shoulder.
Keep your chest facing forward.
Breathe into your side ribs.

Common mistakes

Rolling backward

Do not turn the side-lying position into a backward opening onto your back.

Arching the lower back

Do not increase lateral length by arching your spine.

Hanging on the wrist

Do not force the upper arm to lengthen with a hand pull.

Straightening the lower knee

Do not lose balance support and let your torso sway.

Compressing the neck sideways

Do not leave your head unsupported at an unsuitable height.

Forcing the heel

Do not push the upper foot backward beyond a comfortable range.

Frequently asked questions