Side Lying Floor Stretch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Stretch
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Side Lying Floor Stretch is a gentle bodyweight exercise designed primarily to stretch the lats while also targeting the glutes as a secondary muscle group. To perform it, you lie on your side with legs extended, using your bottom arm as a pillow for your head, and bend the top knee toward your chest. Your top hand gently presses the knee toward the floor, creating a controlled stretch along the side of your torso and the outer hip. This exercise emphasizes flexibility and mobility, helping to relieve tension in the lats and glutes while promoting relaxation and improved range of motion. It requires no equipment and is suitable for all fitness levels.
How to Perform
Lie down on one side with your body fully extended and legs straight, ensuring your spine is aligned.
Rest your bottom arm on the floor and place your head on it for support and comfort.
Gently bend your top leg at the knee and draw it toward your chest, keeping your foot roughly aligned with your hip.
Place your top hand on the knee and apply light pressure, guiding it slightly toward the floor until you feel a comfortable stretch along the side of your torso and outer hip.
Maintain this position for 20 to 30 seconds, breathing slowly and deeply, allowing your muscles to relax and lengthen naturally.
Slowly release the stretch and return your leg to the starting position.
Switch to the other side, repeating the same steps to ensure balanced flexibility and mobility on both sides of the body.
Focus on controlled movements and avoid forcing your knee too far, which can strain your hip or lower back.
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Tips
Keep your spine neutral and avoid twisting your torso to prevent unnecessary strain.
Apply gentle pressure with your top hand—never force the knee toward the floor.
Breathe deeply and steadily to help your muscles relax and improve the stretch.
Hold the stretch long enough (20–30 seconds) to fully feel tension release in the lats and glutes.
Engage your core slightly to protect your lower back during the stretch.
Perform the stretch slowly and mindfully; avoid bouncing or jerky movements.
Switch sides evenly to maintain balanced flexibility in both lats and glutes.
Use a soft mat or towel under your side to increase comfort, especially for prolonged holds.
How Not to Perform
Do not twist or rotate your torso; this reduces the effectiveness on the lats and can strain your lower back.
Avoid forcing your top knee toward the floor; overstretching can injure the hip or glute muscles.
Do not hold your breath—shallow breathing limits relaxation and prevents proper muscle elongation.
Avoid lifting your bottom shoulder or letting your head hang unsupported; this can strain the neck.
Do not bounce or make jerky movements while stretching; it increases injury risk and reduces stretch efficiency.
Do not let your feet move out of alignment with your hips; misalignment shifts tension away from the target muscles.
Avoid holding the stretch for too long initially; overdoing it can cause muscle soreness instead of flexibility gains.
Do not neglect switching sides; focusing only on one side creates imbalance in lats and glutes.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
