Roll Hip Lat Stretch

Muscles worked

Setup

1. Lie on your side with the foam roller positioned horizontally under your armpit.
2. Extend the bottom arm straight overhead and stack your legs, keeping the bottom leg straight.
3. Place your top hand on the floor in front of your chest for balance and stability.

How to do it

1. Slowly roll your torso downward so the roller moves from the armpit toward the lower ribs while reaching the top arm further overhead.
2. As you roll, extend your top leg backward and downward to create a long diagonal line from your fingertips to your toes.
3. Inhale deeply to expand the ribcage during the stretch, and exhale as you sink your body weight into the roller.
4. Move with a slow, controlled tempo, pausing for 2-3 seconds at the point of maximum tension.

Form checklist

• Keep your head and neck in a neutral position, aligned with your spine.
• Maintain a straight line from your reaching hand to your extended foot to maximize the lateral stretch.
• Avoid rolling directly over the floating ribs; keep the pressure on the muscular areas of the lat and hip.
• Ensure the movement is driven by your core and hips rather than just pushing with your arm.

Pro tips

• To deepen the glute and hip flexor release, slightly rotate your pelvis toward the floor as you reach back with the leg.
• Focus on 'breathing into the roller' to use internal ribcage expansion to assist the myofascial release from the inside out.

Make it harder

• Lift your bottom hip slightly off the ground to increase the downward pressure on the foam roller and intensify the myofascial release.
• Add a slight torso rotation forward and backward while at the peak of the stretch to target different fascial planes in the lats and hips.

Frequently asked

What muscles does the roll hip lat stretch work?

The roll hip lat stretch primarily targets the glutes and lats, and also works the abs and obliques as secondary muscles.

What equipment do you need for the roll hip lat stretch?

The roll hip lat stretch uses foam roller.

Is the roll hip lat stretch good for beginners?

Yes. The roll hip lat stretch is a beginner-friendly movement and a strong foundation to build on.

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