Roller Hip Lat Stretch
What Roller Hip Lat Stretch really gives you is control through the whole range, driven by straightforward equipment demands.
How to do Roller Hip Lat Stretch
- Start by kneeling on the ground with the roller positioned under your hips.
- Place your hands on the roller for support.
- Slowly roll the roller forward, extending your hips and stretching your glutes.
- Hold the stretch for a few seconds, then roll back to the starting position.
- Repeat for the desired number of repetitions.
Roller Hip Lat Stretch Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.
Common Roller Hip Lat Stretch Mistakes
Setting up differently from one set to the next
Fix your position and grip before the first rep and repeat it every set.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Roller Hip Lat Stretch
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Roller Hip Lat Stretch — Frequently Asked Questions
How do you do the Roller Hip Lat Stretch?
Start by kneeling on the ground with the roller positioned under your hips. Place your hands on the roller for support. Slowly roll the roller forward, extending your hips and stretching your glutes. Use roller and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Roller Hip Lat Stretch work?
The Roller Hip Lat Stretch primarily targets the glutes. It is classified as a legs exercise and is performed with roller.
How many sets and reps of the Roller Hip Lat Stretch should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Roller Hip Lat Stretch good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Roller Hip Lat Stretch?
Try the Exercise Ball Hip Flexor Stretch, Assisted Lying Glutes Stretch or the Weighted Stretch Lunge. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
