Wall Arms Standing Feet Touch
The wall arms standing feet touch is a bodyweight stretch targeting the latissimus dorsi. Using the wall as a guide, a standing forward fold with arms extended elongates the lats and stretches the hamstrings and lower back, improving overall posterior chain and shoulder flexibility.
How to do it
- Stand facing a wall with your feet together and your toes a few inches from the base of the wall.
- Reach both arms up and place your hands on the wall as high as possible.
- Slowly hinge forward at the hips, walking your hands down the wall and lowering your torso.
- Continue until your chest faces the floor and your arms are extended along the wall.
- Hold the stretched position for 20-30 seconds, feeling the pull through the lats and hamstrings.
- Slowly walk your hands back up the wall to return to standing and repeat.
Form cues
- Stand with feet together a few inches from the wall.
- Place hands high on the wall as you begin.
- Hinge at your hips while walking your hands down.
- Keep your breathing steady as you hold the stretch.
Breathing: Inhale deeply as you prepare, and exhale slowly as you hinge forward to let your upper body relax into the stretch.
Common mistakes
- Locking your knees completely, which can overstretch the joint instead of the muscles.
- Bending from the lower back rather than hinging at the hips, reducing the lat stretch.
- Holding your breath, which creates unnecessary tension in the upper body.
Muscles worked
Primary: lats. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 20–30 seconds hold, rest 30 s
Lose weight
2–3 sets × 20–30 seconds hold, rest 30 s
Build muscle
2 sets × 30 seconds hold, rest 30 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your lower back or shoulders, ease off and gently return to standing.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this stretch?
You should feel a gentle pull along your back, down your lats, and through the back of your thighs.
Can I bend my knees slightly?
Yes, a very soft bend in your knees is completely fine, especially if your hamstrings feel tight.
How often should I do this stretch?
You can practice this daily as part of a mobility routine or warm-up.