Roll Side Lat Stretch

Muscles worked

Setup

1. Lie on your side with the foam roller placed horizontally just below your armpit.
2. Extend your bottom arm straight along the floor with the palm facing up.
3. Bend your top knee and reach back with your top hand to grab your ankle, pulling the heel toward your glute to engage the quadriceps.
4. Stack your hips and shoulders to ensure your body is in a straight line.

How to do it

1. Inhale and slowly roll your torso 1-2 inches up and down to locate a sensitive trigger point in the lat muscle.
2. Exhale and hold your position on the tender spot for 10-20 seconds, allowing your body weight to sink into the roller.
3. Gently rock your chest toward the floor and then back toward the ceiling to address the serratus anterior and different lat fibers.
4. Maintain a slow, rhythmic tempo for 30-60 seconds per side, focusing on deep ribcage expansion.

Form checklist

• Keep your neck in a neutral position, resting your head on your bottom bicep if needed.
• Avoid rolling directly onto the armpit or the shoulder joint itself.
• Ensure the top hip stays stacked or slightly pulled back to maintain the quadriceps stretch.
• Breathe deeply into the side of your ribcage to enhance the stretch from the inside out.

Pro tips

• To intensify the lat release, slowly rotate your bottom palm toward the floor and then back up while pinned on a tender spot.
• Focus on 'melting' over the roller; tensing your muscles will prevent the roller from reaching the deeper fascia.

Make it harder

• Lift your hips slightly off the ground to put more of your body weight onto the foam roller.
• Perform small 'snow angel' arm sweeps with the bottom arm while maintaining pressure on the roller.

Frequently asked

What muscles does the roll side lat stretch work?

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

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

The roll side lat stretch uses foam roller.

Is the roll side lat stretch good for beginners?

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

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