# Kneeling Stability Ball Lat Stretch

A kneeling one-arm stretch for the lats and upper back. One arm rolls a stability ball forward while the other hand stays on the floor, lengthening the side of your back one side at a time.

- Beginner · Mobility
- Equipment: Stability ball
- HD video: https://media.seto.fit/exercises/exercise-ball-lat-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/kneeling-stability-ball-lat-stretch/

## Muscles worked

- Lats: 9/10
- Teres major: 7/10
- Triceps: 4/10
- Rear delts: 3/10
- Traps: 3/10

## How to do the Kneeling Stability Ball Lat Stretch

1. Kneel on all fours with one forearm resting on a stability ball.
2. Roll the ball forward until that arm is fully extended.
3. Keep hips over knees and let your chest sink toward the floor.
4. Hold and breathe, then roll the ball back and switch sides.

### Full technique — 7 steps

1. Start on your hands and knees with knees under hips and hands under shoulders.
2. Place a stability ball in front of you and rest one hand and forearm on top of it.
3. Keep the other hand flat on the floor with that arm straight.
4. Roll the ball forward until the arm on it is fully extended.
5. Keep your hips over your knees as the ball rolls forward.
6. Let your chest and head sink toward the floor until you feel a stretch along your side.
7. Hold for time, then roll the ball back and switch sides.

## Common mistakes

- Sitting hips back toward heels
- Stopping short of full reach
- Shrugging shoulders toward ears
- Letting the ball roll off to the side

## Form cues

- Hips stay over knees
- Reach fully forward
- Breathe into your back
- Relax your neck

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2–3 sets of 30–45 reps · rest 30 s · 5–6 reps in reserve
- **Endurance**: 2–3 sets of 30–60 reps · rest 20 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Kneeling Stability Ball Lat Stretch — Beginner**
- Harder: [Side Lying Stability Ball Lat Stretch](https://seto.fit/exercises/side-lying-stability-ball-lat-stretch/) — Beginner

## Quick answers

### What muscles does the Kneeling Stability Ball Lat Stretch work?

Primary: Lats 9/10, Teres major 7/10. Also works: Triceps 4/10, Rear delts 3/10, Traps 3/10.

### When should I do the Kneeling Stability Ball Lat Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Kneeling Stability Ball Lat Stretch?

Strength: 2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 30 s, 5–6 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 20 s, 6 reps in reserve.

### What is a harder version of the Kneeling Stability Ball Lat Stretch?

Side Lying Stability Ball Lat Stretch (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/