Back · Bodyweight
Kneeling Reach and Thread
How to do the kneeling reach and thread, 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
Begin on all fours with hands under shoulders and knees under hips. Reach one arm up toward the ceiling to open the chest, then thread that same arm under your body and across to the opposite side, flowing between the two to rotate and mobilize the spine.
- 1An open stretch across your chest on the reach up
- 2Rotation through your upper back on the thread
- 3Your hips staying stable over your knees
Common mistakes
- Letting your hips drift or rock side to side
- Forcing the rotation through pain
- Holding your breath during the movement
Muscles worked
The kneeling reach and thread mainly works the mid traps, with the lower traps and obliques assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- ObliquesSupport
- Upper ChestMinor
- Mid ChestMinor
- LatsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
- Rear DeltsMinor
Kovo programs the kneeling reach and thread 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.