# Side Lying Stability Ball Lat Stretch

A side-lying stretch over a stability ball, sweeping the top arm over your head. Stretches the lats and the side of your torso, one side at a time.

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

## Muscles worked

- Lats: 8/10
- Teres major: 7/10
- Serratus anterior: 4/10
- Rear delts: 3/10

## How to do the Side Lying Stability Ball Lat Stretch

1. Kneel beside the ball and lie sideways over it.
2. Bottom knee and hand on the floor, top leg straight.
3. Sweep your top arm over your head, arm straight.
4. Reach long and feel the stretch along your side.
5. Hold, breathing slowly, then switch sides.

### Full technique — 7 steps

1. Kneel beside a stability ball and lie sideways over it so the ball supports your side below the armpit.
2. Keep your bottom knee on the floor and extend your top leg with its foot on the floor.
3. Place your bottom hand on the floor on the far side of the ball for balance.
4. Start with your top arm along your side, hand near your hip.
5. Sweep your top arm over your head until it is straight past your head.
6. Reach long through the top arm until you feel the stretch along the side of your upper back.
7. Hold the position and breathe slowly, then return the arm and repeat on the other side.

## Common mistakes

- Rolling onto the back during the hold
- Shrugging the top shoulder
- Bending the top elbow
- Bouncing the arm to go deeper
- Rolling forward off the ball

## Form cues

- Reach long through top arm
- Relax the top shoulder
- Let the ball support you
- Keep ribs down
- Breathe slowly

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 15 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.

- Easier: [Bench Lat Stretch](https://seto.fit/exercises/bench-lat-stretch/) — Beginner
- **This exercise: Side Lying Stability Ball Lat Stretch — Beginner**

## Quick answers

### What muscles does the Side Lying Stability Ball Lat Stretch work?

Primary: Lats 8/10, Teres major 7/10. Also works: Serratus anterior 4/10, Rear delts 3/10.

### When should I do the Side Lying 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 Side Lying Stability Ball Lat Stretch?

Strength: 2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 15 s, 6 reps in reserve.

### What is an easier version of the Side Lying Stability Ball Lat Stretch?

Bench Lat Stretch (Beginner).

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

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