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Roll Hip Lat Stretch

Roll Hip Lat Stretch

The Roll Hip Lat Stretch is a fantastic exercise that targets multiple muscle groups simultaneously. This dynamic stretch helps to improve flexibility and mobility, particularly in the hips, lats, and lower back. It can be performed both at home and in the gym, making it a versatile choice for individuals of all fitness levels. To perform the Roll Hip Lat Stretch, you start by lying on your back with your legs extended. Keep your arms relaxed by your sides, palms facing down. From here, you'll roll your legs to the right side, allowing your left hip to lift off the ground. You should aim to keep both shoulders flat on the floor throughout the movement. Hold this position for a few seconds, feeling a gentle stretch in your left hip and lat. Next, slowly roll your legs back to the center and then continue rolling them to the left side. Again, lift your right hip off the ground, ensuring both shoulders stay in contact with the floor. Hold for a few seconds, feeling the stretch in your right hip and lat. Repeat this rolling motion for several repetitions, alternating between sides. The Roll Hip Lat Stretch can be a beneficial addition to your warm-up routine before a workout or a great way to cool down and stretch tight muscles after an intense session. This stretch helps to relieve tension and tightness in the hips, lats, and lower back, promoting better overall flexibility and mobility. Incorporating it into your fitness routine can lead to improved posture, reduced risk of injury, and enhanced athletic performance. Remember to perform the exercise in a slow and controlled manner, focusing on maintaining proper form throughout. As with any exercise, listen to your body and only go as far as you feel comfortable.


  • Start by sitting on the floor with your legs fully extended in front of you.
  • Cross your right ankle over your left knee, placing your right foot flat on the floor.
  • Place your left hand on the floor behind you for support and extend your right arm overhead.
  • Inhale deeply, then exhale as you begin to roll your hips toward the right, bringing your right shoulder towards your right knee.
  • Pause for a moment and feel a gentle stretch in your left hip and lower back.
  • Reverse the movement by inhaling and rolling your hips back to the starting position.
  • Repeat the movement on the other side by crossing your left ankle over your right knee.
  • Continue to alternate sides for the desired number of reps or time.

Tips & Tricks

  • Engage your core muscles to maintain stability throughout the exercise.
  • Focus on controlling the movement and avoiding any jerking motions.
  • Breathe deeply and exhale as you deepen the stretch.
  • Start with a lighter resistance band or weight and gradually increase as your flexibility improves.
  • Perform dynamic stretches for a few minutes before attempting the Roll Hip Lat Stretch to warm up your muscles.
  • Balance your workout routine by incorporating exercises that target other muscle groups involved in hip and lat movements.
  • Listen to your body and stop if you experience any pain or discomfort.
  • Consult with a fitness professional or physical therapist if you have any pre-existing injuries or conditions that may affect your ability to perform the exercise safely.
  • Modify the exercise by using a foam roller instead of a resistance band for a more intense stretch.

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