Roller Hip Lat Stretch

Setup

1. 01Kneel in a half-kneeling position with a foam roller placed just outside the down knee.
2. 02Place the down-side hand or forearm on the roller with the arm extended forward.
3. 03Square the hips forward and tuck the pelvis slightly before you start.
4. 04Keep the front foot flat and the front shin roughly vertical.

Execution

1. 01Roll the arm forward on the roller so the lat lengthens while the torso lowers.
2. 02Shift the hips gently forward to load the hip flexor of the down leg at the same time.
3. 03Hold the end position and breathe for 20 to 30 seconds without forcing range.
4. 04Ease back to the start, then repeat on the other side.

Checkpoints

• -Pelvis stays slightly tucked so the stretch hits the hip flexor, not the lower back.
• -The reaching arm stays in line with the torso, thumb rotated up.
• -Front knee stays over the ankle throughout.
• -Breathing stays slow; range increases on the exhale.

Common mistakes

• -Arching the lower back instead of extending the hip.
• -Shrugging the reaching shoulder into the ear.
• -Bouncing into end range rather than holding steady tension.
• -Letting the hips rotate open toward the stretching side.