How to do the Static Side Stretch Hold
Primary: Full Body.
Elongates the obliques and latissimus dorsi.
Step by step
- 1
Stand tall and reach one arm over your head.
- 2
Lean to the opposite side.
- 3
Hold the position.
Coaching cues
- Don’t hold your breath.
- Reach up and out.
- Keep your weight centered.
Sets, reps and where it fits
Muscle
3–4 × 30–60 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 30–60 sec
rest 45–60 s
Static Side Stretch Hold alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Back Leg Curl in Deep Support PositionBodyweight · beginner
Calf StretchBodyweight · beginner
Dynamic Body Rocks in Deep Support PositionBodyweight · beginner
Dynamic Front Split Stretch with Torso LiftBodyweight · beginner
Dynamic Hip Stretch with Knee SupportBodyweight · beginner
Dynamic Side LungesBodyweight · beginner
Frequently asked questions
What muscles does the Static Side Stretch Hold work?
Primary: Full Body.
How many sets and reps of Static Side Stretch Hold should I do?
Hold or work for 30–60 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Static Side Stretch Hold?
Same movement pattern, different equipment: Back Leg Curl in Deep Support Position, Calf Stretch, Dynamic Body Rocks in Deep Support Position, Dynamic Front Split Stretch with Torso Lift, Dynamic Hip Stretch with Knee Support, Dynamic Side Lunges.
Is the Static Side Stretch Hold good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.