Back · Bodyweight
Kneeling Lat Stretch
How to do the kneeling 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 a bench or low surface and rest your hands or elbows on it, palms together. Sit your hips back toward your heels and let your chest drop toward the floor, lengthening through your lats. Hold and breathe, then ease out.
- 1Feel a deep stretch from your armpits down the sides of your back
- 2Keep your hips sinking back to pull tension into your lats
- 3Breathe slowly and let your chest melt toward the floor
Common mistakes
- Avoid arching your lower back to reach further
- Do not let your shoulders shrug up toward your ears
- Do not bounce; hold the stretch steady and relaxed
Muscles worked
The kneeling lat stretch mainly works the lats.
- LatsPrimary
- Lower BackMinor
- Lower TrapsMinor
Kovo programs the kneeling 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.