Roller Hip Lat Stretch

Pectoralis MajorRhomboidsLatissimus DorsiRollerBeginner
Sit on the floor with your legs extended out in front of you. Place a foam roller horizontally behind you, just below your hips. Bend your knees and place your feet on the floor, hip-width apart. Place your hands on the floor behind you, fingers facing forward for support. Slowly lower your upper body down onto the roller, using your hands to slide back until the roller is positioned just below your lower back. Keep your feet and knees hip-width apart. Relax your body and breathe deeply as you allow your hips to drop towards the floor, feeling a stretch in your hips and lower back. Hold this position for about 30 seconds to one minute. To come out of the stretch, use your hands to push yourself back up, sliding off the roller and returning to a seated position with your legs extended in front of you.

How to perform the Roller Hip Lat Stretch

  1. Set up. Set up in a stable, balanced starting position appropriate for the Roller Hip Lat Stretch using your roller.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your pectoralis major rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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