Roll Hip Lat Stretch

Improve hip and lat flexibility with the Roll Hip Lat Stretch. This dynamic stretch targets your glutes and lats, enhancing range of motion and reducing

BeginnerGluteus Maximus Gluteus Medius Latissimus Dorsi Tensor Fasciae Latae Roll

Movement: Compound
Force: Static
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Description

A stretching exercise that involves rolling your body to the sides while your hip and lat muscles get stretched.

Save Roll Hip Lat Stretch to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Roll Hip Lat Stretch

01
Setup
Lie on your side with a foam roller positioned under your hip, near the top of your glute. Extend the bottom arm overhead and the top arm can rest on your hip or the floor for support.
02
Setup
Cross your top leg over the bottom leg, placing your foot flat on the floor in front of you for stability. Ensure your body is aligned and you are not rotated forward or backward.
03
Slowly roll your body slightly forward and backward, allowing the foam roller to move along the side of your hip, targeting the gluteus medius and tensor fasciae latae. Apply gentle pressure as you roll.
04
To target the latissimus dorsi, adjust the foam roller to be under your armpit, extending your arm overhead. Gently roll along the side of your torso, from your armpit down towards your rib cage.
05
When you find a tender spot in either the hip or lat area, pause and hold the pressure for 20-30 seconds, breathing deeply to encourage muscle release. Gradually increase pressure as tolerated.
06
Continue rolling and holding on both the hip and lat areas for the desired duration, then switch sides and repeat the entire sequence.

Tips

Control the pressure by adjusting how much body weight you put onto the roller; use your hands and feet for support to lighten the load if needed.
Breathe deeply and slowly throughout the stretch to help relax the muscles and allow for a deeper release of tension.
Target different angles by slightly rotating your body forward or backward while rolling the hip to hit various glute and TFL fibers more effectively.
For the lat stretch, ensure your arm is fully extended overhead to maximize the stretch along the side of your torso and engage the latissimus dorsi.

Common mistakes

Rolling too fast prevents effective muscle release; instead, roll slowly and deliberately, pausing on tender spots to allow the tissue to relax.
Holding your breath creates tension and inhibits muscle relaxation; remember to breathe deeply and continuously throughout the stretch.
Arching your lower back during the lat roll can put undue stress on your spine; keep your core gently engaged to maintain a neutral spine.

In the Ellim app, Roll Hip Lat Stretch unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train roll hip lat stretch?

Get Ellim — Free

Questions

What muscles does Roll Hip Lat Stretch work?

Roll Hip Lat Stretch primarily targets Gluteus Maximus, Gluteus Medius, Latissimus Dorsi. Secondary muscles include Tensor Fasciae Latae.

Is Roll Hip Lat Stretch good for beginners?

Roll Hip Lat Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Roll Hip Lat Stretch?

You need Roll to perform Roll Hip Lat Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Roll Hip Lat Stretch?

Control the pressure by adjusting how much body weight you put onto the roller; use your hands and feet for support to lighten the load if needed. Breathe deeply and slowly throughout the stretch to help relax the muscles and allow for a deeper release of tension. Target different angles by slightly rotating your body forward or backward while rolling the hip to hit various glute and TFL fibers more effectively. For the lat stretch, ensure your arm is fully extended overhead to maximize the stretch along the side of your torso and engage the latissimus dorsi.

What are common mistakes when doing Roll Hip Lat Stretch?

Rolling too fast prevents effective muscle release; instead, roll slowly and deliberately, pausing on tender spots to allow the tissue to relax. Holding your breath creates tension and inhibits muscle relaxation; remember to breathe deeply and continuously throughout the stretch. Arching your lower back during the lat roll can put undue stress on your spine; keep your core gently engaged to maintain a neutral spine.