Back · Bodyweight
Kneeling Thread the Needle
How to do the kneeling thread the needle, 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 with hands under shoulders and knees under hips. Slide one arm underneath your body and across to the opposite side, resting your shoulder and head toward the floor to rotate and stretch the upper back, then hold and return.
- 1A gentle stretch across your upper back and shoulder
- 2Rotation through your thoracic spine
- 3Your hips staying above your knees
Common mistakes
- Forcing the rotation or pressing yourself down harshly
- Collapsing into your lower back
- Continuing through numbness, tingling, or pain
Muscles worked
The kneeling thread the needle mainly works the mid traps, with the lower traps and obliques assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- ObliquesSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the kneeling thread the needle 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.