Side-Lying Floor Stretch
How to do the Side-Lying Floor Stretch
- 1
First lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright).
- 2
Straighten your right leg and rest the right foot on the floor behind your left. Straighten your right arm over your head and gently pull on your right wrist to stretch the entire right side of the body. Switch sides.
How to program the Side-Lying Floor Stretch
Sets and reps
As an isolation movement, the Side-Lying Floor Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Side-Lying Floor Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Side-Lying Floor Stretch work?
The Side-Lying Floor Stretch primarily targets the Lats.
What equipment do I need for the Side-Lying Floor Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Side-Lying Floor Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
