Back · Bodyweight
Roll Hip Lat Stretch
How to do the roll hip lat stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Kneel beside a foam roller and place one forearm on top of it with your arm extended overhead. Sink your hips back and down while pressing the roller away, feeling a stretch through the lat and side of the hip.
- 1Feel a long stretch from your armpit down through your side and hip
- 2Keep your hips square and core engaged as you sink back
- 3Breathe deeply and let the lat and hip relax into the stretch
Common mistakes
- Don't twist your torso or over-arch your back to reach further
- Avoid letting the working shoulder roll forward; keep it externally rotated
- Don't push into pain; ease into the stretch
Muscles worked
The roll hip lat stretch mainly works the lats, with the lower back assisting.
- LatsPrimary
- Lower BackSupport
- ObliquesMinor
- GlutesMinor
- Hip FlexorsMinor
Kovo programs the roll hip lat stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.