Back · Bodyweight
Exercise Ball Lat Stretch
How to do the exercise ball lat stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Kneel in front of an exercise ball and rest your forearms or hands on top of it. Roll the ball forward as you sink your chest toward the floor, lengthening through one side at a time. Hold the stretch and breathe, then ease back.
- 1Feel a gentle stretch run from your armpit down the side of your back
- 2Keep your hips back over your knees so the pull stays in your lats
- 3Breathe deeply and let your chest sink lower with each exhale
Common mistakes
- Avoid arching your lower back to chase more reach
- Do not let your shoulders shrug up toward your ears
- Do not push into pain; keep the stretch easy and steady
Muscles worked
The exercise ball lat stretch mainly works the lats, with the lower back assisting.
- LatsPrimary
- Lower BackSupport
- ObliquesMinor
Kovo programs the exercise ball lat stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.