Sitting Side Reach Stretch

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet planted firmly and your spine tall.
2. Extend your right leg out to the side as far as comfortable, keeping the heel on the floor and toes pointed upward.
3. Keep your left knee bent at a 90-degree angle with the foot flat on the floor for stability.
4. Place your right hand on your right thigh or shin for support.

How to do it

1. Inhale deeply and reach your left arm straight up toward the ceiling, lengthening your spine.
2. Exhale as you lean your torso to the right, reaching your left arm over your head toward your extended right foot.
3. Hold the position for 20-30 seconds, breathing slowly and deeply into the left side of your ribcage.
4. Inhale to return to the center, then switch leg positions and repeat on the opposite side.

Form checklist

• Keep both glutes firmly planted on the bench; do not let the opposite hip lift.
• Keep your chest open and facing forward rather than rotating your torso toward the floor.
• Maintain a long neck and keep your reaching shoulder away from your ear.
• Ensure the extended leg stays straight with a micro-bend in the knee to prevent hyperextension.

Pro tips

• Focus on the 'up and over' sensation to maximize the stretch in the lats and obliques rather than just trying to touch your toes.
• Use your exhales to sink deeper into the stretch, imagining your ribs expanding like an accordion.

Make it harder

• Hold a light dumbbell or a yoga block in the reaching hand to add a small amount of weighted traction to the stretch.
• Perform the stretch on the floor in a full straddle position to increase the intensity of the hamstring and adductor stretch.

Frequently asked

What muscles does the sitting side reach stretch work?

The sitting side reach stretch primarily targets the hamstrings, lats, and obliques, and also works the erector spinae and glutes as secondary muscles.

What equipment do you need for the sitting side reach stretch?

The sitting side reach stretch requires no equipment — just your body weight.

Is the sitting side reach stretch good for beginners?

Yes. The sitting side reach stretch is a beginner-friendly movement and a strong foundation to build on.

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