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Exercises/Side-Lying Floor Stretch
StretchingBeginner

Side-Lying Floor Stretch

A side-lying stretch reaching the top arm overhead and the top leg long behind to lengthen the whole side of the body from hip to hand.

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Primary muscles

  • Lats (Latissimus Dorsi)

Secondary muscles

  • Obliques
  • Hip Abductors
Sets
2
Duration
20–30 sec per side
Rest
15–30s

How to perform

Side-Lying Floor Stretch movement

Main muscles working (thicker lines)

Starting position

Lying on one side on a mat, bottom knee bent in front for balance, top leg straight with the foot resting on the floor behind the bottom leg.

  1. 1

    Straighten the top arm up past your head along the floor.

  2. 2

    Hold that wrist with the bottom hand if you can reach it.

  3. 3

    Reach long through the top hand and top foot in opposite directions until you feel the stretch down the side of the body.

  4. 4

    Hold, relax and switch sides.

Breathing: Breathe into the top side of the ribcage and reach a little longer on each exhale.

Coaching tips

  • Stack the hips

  • Reach long both ways

  • Brace lightly to stay on your side

Common mistakes

  • Rolling back onto the spine

  • Arching the lower back

  • Shrugging the top shoulder

Safety notes

  • Rest the head on a pillow or the bottom arm if the neck is uncomfortable, and stop if the shoulder pinches overhead.

Details

Body parts
Back · Core · Hips
Equipment
Bodyweight
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Bench Lat StretchBeginner→

Similar Exercises

  • Seated Side StretchBeginner→
  • Standing Side StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.