Exercise guide
Kneeling Reach And Thread
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Waist
This dynamic mobility exercise improves thoracic spine rotation and shoulder flexibility while engaging the core and upper back. It effectively relieves tension in the mid-back and enhances the range of motion for the deltoids and lats.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start on all fours in a tabletop position with your hands directly under your shoulders and knees under your hips.
- Maintain a neutral spine and engage your core to stabilize your torso.
- Distribute your weight evenly across both hands and both knees.
How to do it
- Inhale as you lift your right arm toward the ceiling, rotating your chest and following your hand with your gaze.
- Exhale as you 'thread' the right arm underneath your body, reaching as far as possible to the left side.
- Lower your right shoulder and temple toward the floor while keeping your hips square and elevated.
- Inhale to return to the starting position, then repeat the movement on the left side, alternating for each rep.
Form checklist
- Keep your hips stacked directly over your knees; avoid shifting them side-to-side.
- Follow the moving hand with your eyes to ensure the rotation comes from the thoracic spine.
- Maintain a slow, controlled tempo rather than using momentum.
- Keep the supporting arm stable and avoid collapsing into the shoulder.
Pro tips
- Focus on the 'reach' in both directions to maximize the stretch in the lats and trapezius.
- At the bottom of the thread, gently press the back of your hand into the floor to deepen the stretch between the shoulder blades.
- Initiate the rotation from your obliques to ensure your core is active throughout the movement.
Make it harder
- Pause for 3-5 seconds at both the peak reach and the bottom of the thread to increase the mobility challenge.
- Perform the movement from a high plank position to significantly increase the demand on core stability and shoulder strength.
Frequently asked
- What muscles does the kneeling reach and thread work?
- The kneeling reach and thread primarily targets the lats, obliques, and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the kneeling reach and thread?
- The kneeling reach and thread requires no equipment — just your body weight.
- Is the kneeling reach and thread good for beginners?
- Yes. The kneeling reach and thread is a beginner-friendly movement and a strong foundation to build on.