10 Best Side-lying Floor Stretch Alternatives for Home Workouts

The Side-lying Floor Stretch is done lying face down. Ranked closest by our scoring: the Latissimus Dorsi-smr, the Roller Side Lat Stretch and the Back Pec Stretch.

Side-lying Floor Stretch

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Side-lying Floor Stretch

The steps for the Side-lying Floor Stretch itself, so you can judge how close each substitute below really is.

Lats · Bodyweight · Beginner · Isolation

  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.

The 10 Best Side-lying Floor Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Side-lying Floor Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Latissimus Dorsi-smr

    1. Latissimus Dorsi-smr

    89% match

    Lats · Beginner · Isolation

    A good swap when you have a foam roller to work with, and it still works the lats.

    • Foam-roll
    How to perform it
    1. While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.
    2. Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground. Hold for 10-30 seconds, and switch sides.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, the same as the Side-lying Floor Stretch
    • Equipment: bodyweight only, the same as the Side-lying Floor Stretch
    • Body position: lying face down, the same as the Side-lying Floor Stretch
  3. Back Pec StretchPlay demonstration

    3. Back Pec Stretch

    85% match

    Lats · Beginner · Isolation

    The same equipment, done standing instead.

    • Bodyweight
    How to perform it
    1. Stand tall with your feet shoulder-width apart.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Cross your arms in front of your body, with your right arm over your left arm.
    4. Interlock your fingers and rotate your palms away from your body.
    5. Slowly raise your arms up and away from your body, feeling a stretch in your back and chest.
    6. Hold the stretch for 15-30 seconds, then release.
    7. Repeat on the opposite side.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Movement: static stretch, the same as the Side-lying Floor Stretch
    • Primary muscle: lats, the same as the Side-lying Floor Stretch
    • Equipment: bodyweight only, the same as the Side-lying Floor Stretch
    • Body position: standing, not lying face down
  6. Seated Lower Back StretchPlay demonstration

    6. Seated Lower Back Stretch

    80% match

    Lats · Beginner · Isolation

    The same equipment, done seated instead.

    • Bodyweight
    How to perform it
    1. Sit on the edge of a chair with your feet flat on the ground.
    2. Place your hands on your thighs or on the sides of the chair for support.
    3. Slowly lean forward from your hips, keeping your back straight.
    4. Feel the stretch in your lower back and hold for 20-30 seconds.
    5. Slowly return to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: static stretch, the same as the Side-lying Floor Stretch
    • Primary muscle: lats, the same as the Side-lying Floor Stretch
    • Equipment: bodyweight only, the same as the Side-lying Floor Stretch
    • Body position: seated, not lying face down
  7. Chair Lower Back Stretch

    7. Chair Lower Back Stretch

    80% match

    Lats · Beginner · Isolation

    A straight swap when you want to keep working the lats.

    • Other
    How to perform it
    1. Sit upright on a chair.
    2. Bend to one side with your arm over your head. You can hold onto the chair with your free hand.
    3. Hold for 10 seconds, and repeat for your other side.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: static stretch, the same as the Side-lying Floor Stretch
    • Primary muscle: lats, the same as the Side-lying Floor Stretch
    • Equipment: bodyweight only, the same as the Side-lying Floor Stretch
    • Body position: seated, not lying face down

Why You Might Need a Side-lying Floor Stretch Alternative

You might substitute the Side-lying Floor Stretch for pain, limited hip or shoulder mobility, lack of a floor surface, or rehab rules that restrict lying positions. Alternatives let you achieve the same lat lengthening and scapular mobility while reducing compression through the ribcage. Choose movements that put the humerus into flexion or slight horizontal adduction to load the lat gently, for example, reach overhead and pull the shoulder blade down and back to emphasize lat insertion along the humerus. Alternatives also let you manipulate load and range-of-motion to match tissue tolerance and recovery stage.

Side-lying Floor Stretch FAQ

What muscles does Side-lying Floor Stretch work?

The Side-lying Floor Stretch primarily lengthens the latissimus dorsi and affects the thoracolumbar fascia and lower scapular stabilizers. Cue a long reach overhead and a slight thoracic rotation to load the lat fibers and encourage scapular posterior tilt and depression.

Find Alternatives for Any Exercise

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