Exercise guide
Standing Side Stretch
- Beginner
- Isolation
- Timed hold
- Back
This lateral flexion exercise improves spinal mobility while lengthening the obliques, intercostals, and latissimus dorsi. It is highly effective for relieving side-body tension and improving overall torso flexibility.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your weight evenly distributed across both feet.
- Engage your core and keep your shoulders relaxed, away from your ears.
- Raise your right arm straight up toward the ceiling, palm facing inward.
How to do it
- Inhale to find length in your spine, then exhale as you lean your torso directly to the left side.
- Reach your right arm over your head while allowing your left hand to slide down your outer thigh for support.
- Hold the peak stretch for 1-2 seconds, focusing on a deep stretch along the right side of your body.
- Inhale to return to the center, lower the right arm, and repeat the movement on the opposite side.
Form checklist
- Keep your hips square and avoid rotating your chest toward the floor.
- Maintain a 'flat' profile, imagining you are moving between two panes of glass.
- Keep your neck neutral and your gaze forward to avoid straining the cervical spine.
- Ensure both heels stay firmly planted on the floor throughout the stretch.
Pro tips
- Focus on pushing your rib cage away from your pelvis to maximize the space between your ribs and hips.
- Breathe deeply into the side of the rib cage to expand the intercostal muscles from the inside out for a deeper stretch.
Make it harder
- Cross the leg of the stretching side behind the other leg to increase the stretch through the hip and IT band.
- Clasp both hands together overhead and gently pull the top wrist to increase the leverage and intensity of the lateral pull.
Frequently asked
- What muscles does the standing side stretch work?
- The standing side stretch primarily targets the lats and obliques, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the standing side stretch?
- The standing side stretch requires no equipment — just your body weight.
- Is the standing side stretch good for beginners?
- Yes. The standing side stretch is a beginner-friendly movement and a strong foundation to build on.