Back · Bodyweight
Kneeling Back Rotation Stretch
How to do the kneeling back rotation 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
- Rotation
- Mechanic
- Isolation
How to do it
Start on all fours, then thread one arm under your body and across to the opposite side, lowering that shoulder toward the floor. Let your spine rotate as you reach through, feeling a stretch across your upper back and shoulder. Hold, breathe, then unwind and switch sides.
- 1A stretch across your upper back and between the shoulder blades
- 2Your spine rotating smoothly as the arm threads through
- 3Your hips staying stacked over your knees
Common mistakes
- Letting your hips shift far to one side
- Forcing the shoulder down past mild tension
- Holding your breath through the rotation
Muscles worked
The kneeling back rotation stretch mainly works the mid traps, with the obliques, lats, lower back, upper traps, lower traps, upper abs, and rear delts assisting.
- Mid TrapsPrimary
- ObliquesSupport
- LatsSupport
- Lower BackSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- Upper ChestMinor
- Mid ChestMinor
- Lower AbsMinor
Kovo programs the kneeling back rotation 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.