Side stretch: how to do it, muscles worked and variations
Lateral trunk bends.
- Main muscles
- Obliques, Hamstrings, Latissimus dorsi
- Secondary muscles
- Quadratus lumborum, Adductors
- Equipment
- Bodyweight
- Variations
- 2
All 2 variations
Triangle stretch
Triangle pose with legs wide and straight: one hand reaches toward the leg and the other points to the ceiling, stretching the side of the trunk, hamstrings and adductors.
Form. With your legs wide and your front foot turned out, tilt the trunk over the front leg without folding at the waist, rest your hand on your shin and reach the other arm to the ceiling; hold while breathing and switch sides.
Common mistake. Bending the front knee, turning the chest toward the floor, forcing your hand to the floor, or locking the knees.
Standing side stretch
Lateral trunk bend with one arm overhead that stretches the lats, obliques and quadratus lumborum.
Form. Standing with feet hip-width apart, raise one arm and lean to the opposite side lengthening your flank without turning your trunk or pushing your hip forward; return and switch sides.
Common mistake. Rotating the trunk forward, collapsing the opposite side, or bouncing.
Other exercises for the same muscles
