# How to Roll Lats

> Lie on your side, angle the roller under your armpit, extend your arm overhead, and roll from armpit to lower ribs for 30 to 60 seconds per side.

**URL:** https://321strong.com/answers/how-to-roll-lats

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Direct AnswerRoll your lats by lying on your side with the roller angled under your armpit, arm extended overhead, and rolling from armpit to lower ribs for 30 to 60 seconds per side, pausing 10 to 15 seconds on tender spots.

## Key Takeaways

- ✓Lie on your side with the roller diagonal under your armpit and roll from the armpit to the lower ribs.
- ✓Extend your arm overhead to open the lat muscle, then rotate slightly forward or back to find tight spots.
- ✓Spend 30 to 60 seconds per side, pausing on tender areas rather than rolling through them fast.
Roll your lats by lying on your side with the foam roller angled under your armpit, arm extended overhead, and rolling slowly from your armpit down to your lower ribs for 30 to 60 seconds per side. Pause on tender spots for 10 to 15 seconds instead of rolling straight through them.

## Getting Your Position Right
Lats run from your armpit down along the side of your ribcage to your lower back, so positioning determines whether the roller actually reaches the muscle. Position matters most. Lie on your side with the roller wedged under your armpit at a diagonal angle, not straight across your body. Stack your bottom knee for balance and extend your top arm overhead: that arm position stretches the lat fibers and lets the roller sink in deeper.

## Working the Muscle
Move the roller slowly from your armpit toward your lower ribs, covering six to eight inches of tissue in each pass. Keep it slow. Rotate your torso slightly forward or back a few degrees to catch fibers a straight-on pass misses. According to 321 STRONG, the [321 STRONG Foam Massage Roller](/products/foam-massage-roller)'s textured 3-zone surface reaches deeper into a broad muscle like the lats than a flat roller does, so slow, controlled passes matter more than speed. In my experience, the diagonal angle is the part people skip, and it's usually the part that actually opens the lat up enough to feel it.

## How Often to Roll Your Lats
Roll your lats after upper-body training or on rest days; a few sessions a week fits a typical training block. A review of trials found that self-massage made no significant difference in markers of muscle damage caused by exercise ([Medeiros F, *Journal of Bodywork and Movement Therapies*, 2023](https://pubmed.ncbi.nlm.nih.gov/37330781)), so set your expectations before you roll your lats. Keep sessions short: one to two minutes per side covers a broad muscle like the lats.

## Should You Foam Roll Your Glutes?
Yes, foam rolling your glutes is safe and effective for reducing tightness that radiates into the lower back and hips. Sit on the roller with one ankle crossed over the opposite knee, shift your weight onto the glute you're targeting, and roll slowly for 30 to 60 seconds per side. This pairs well with lat work since both areas commonly tighten together with a lot of sitting. See [how to use foam rolling glutes for back pain](/answers/how-to-use-foam-rolling-glutes-for-back-pain) for the full routine.

## What Is the 8-8-8 Rule for Glutes?
The 8-8-8 rule means rolling each glute for eight passes, holding on the tightest spot for eight seconds, and repeating the sequence eight times before switching sides. It gives beginners a concrete count to follow instead of guessing at the right duration. Treat it as a starting structure: stop earlier if the tissue isn't tender anymore, or extend it on a tight day.

## Should You Foam Roll Your Calves?
Yes, calves respond well to foam rolling since they take on constant load from walking, running, and standing. Sit with the roller under one calf, cross the other leg on top for added pressure, and roll from behind the knee to the ankle. Rotate your foot slightly inward and outward as you roll to reach both sides of the muscle.

## How Often Should I Foam Roll My Calves?
A few sessions a week covers calves for general maintenance, with daily rolling reasonable during a heavy running or standing stretch. Keep each session to one to two minutes per leg.

## Is a Lacrosse Ball Better Than a Foam Roller?
Neither tool wins outright. A lacrosse ball concentrates pressure on a single point, suited to small spots like the glute piriformis or a knot between the shoulder blades. A foam roller covers a broad muscle like the lats or quads in fewer passes, making it the practical choice for large muscle groups. For lat-sized muscles, reach for the [321 STRONG Foam Massage Roller](/products/foam-massage-roller); save point pressure for the glutes or feet with the spikey massage ball from the [321 STRONG 5-in-1 Foam Roller Set](/products/5-in-1-set).

More on this: [Foam Rolling Lats: Open Up Your Back Fast](/blog/foam-rolling-lats-open-up-your-back-fast)

## Rolling the Other Big Areas
Same slow pace, different setup for each area. I keep the roller on the muscle belly and off bone: a bruise, an acute strain, or a joint is where rolling does harm instead of good.

| Area | Position | Stay off |
| --- | --- | --- |
| Glutes | Sit on the roller, cross one ankle over the opposite knee, and lean into that side. Keep one foot on the floor early on to control how much weight lands. | A bruise, an acute strain, or a joint. |
| Hip flexors | Lie face down on your forearms with the roller angled under the front of the hip, just below the pelvic bone. Rock from the hip crease to mid-thigh. | The bony point at the front of the pelvis. |
| Calves | Sit with the roller under one calf and your hands behind you, then lift your hips. Roll ankle to knee, turning the leg slightly in and out to reach the inner and outer calf. | Full body weight on day one. |
What you want is a dull, tender pressure. Sharp or numb is a stop signal, so ease off or move slightly off that point rather than pushing through it. Sharp or shooting pain in a calf is not normal either, and it is worth checking with a doctor if it does not settle. Skip a day if you notice bruising or soreness lasting past 24 hours.

## Related Questions
Should you foam roll your glutes?Yes. Rolling the glutes loosens tissue that often refers tightness into the lower back and hips. Sit on the roller with one ankle crossed over the opposite knee and roll slowly for 30 to 60 seconds per side.

Should you foam roll your calves?Yes, calves handle constant load from walking and standing, and they respond well to direct rolling pressure. Sit with the roller under one calf, cross the other leg on top, and roll from behind the knee to the ankle.

How often should I foam roll my calves?A few sessions a week works for general maintenance, with daily rolling reasonable during a heavy training stretch. Keep each session to one or two minutes per leg.

Is a lacrosse ball better than a foam roller?Neither wins outright since they cover different jobs. A lacrosse ball isolates a single tight spot, while a foam roller covers a broad muscle like the lats or quads faster.

Is rolling out with a lacrosse ball good?Yes, for small, specific areas like the piriformis, feet, or a knot near the shoulder blade where a roller can't apply precise enough pressure. Keep sessions short since the concentrated pressure is more intense than a roller.

What to use instead of a lacrosse ball?The spikey massage ball from the [321 STRONG 5-in-1 Foam Roller Set](/products/5-in-1-set) covers the same trigger-point role with a textured surface for grip. It works on the same tight, hard-to-reach spots a lacrosse ball targets.

How to foam roll for beginners?Start with large muscle groups like the back and thighs before moving to smaller, more sensitive spots. Roll slowly, spend 30 to 60 seconds per area, and pause on tender spots instead of rolling through them fast.

## The Bottom Line
321 STRONG recommends rolling the lats diagonally from armpit to lower ribs with your arm extended overhead, pausing on tender spots instead of rushing through them. Pair lat work with glute and calf rolling a few times a week for a full recovery routine.

## Watch: Lats

              Roll the Latissimus Dorsi and Thoracolumbar Fascia [Watch the full guided routine →](/videos/lats)

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## Find more relief like this

This answer is filed on the ReliefRadar under the areas and conditions below.

Body Area[Mid/Upper Back & Lats](/ReliefRadar?zone=mid-upper-back-lats)Pain & Condition[Upper Back Pain](/ReliefRadar?pain=upper-back)[Muscle Knots](/ReliefRadar?pain=muscle-knots)
## More Back Relief Questions
[### Should You Foam Roll Your Lats? Yes. Rolling your lats reduces tightness that limits shoulder mobility and strains the lower back. Roll 60-90 seconds per side, a few times a week.](/answers/should-you-foam-roll-your-lats)[### How to Decompress Your Upper Back Place a foam roller across your thoracic spine, support your head, and extend backward one segment at a time to decompress the upper back fast.](/answers/how-to-decompress-your-upper-back)[### Foam Roller Exercises for Upper Back Pain Roll the thoracic spine in short passes over a firm roller, pausing on tight spots for 20-30 seconds to ease upper back pain.](/answers/foam-roller-exercises-for-upper-back-pain)[### Back Rollers for Upper Back Knots A firm, 13-inch high-density roller pressed into upper back knots for 60 seconds at a time eases tension without rolling directly on the spine.](/answers/back-rollers-for-upper-back-knots)
### Brian L.
Co-Founder & Product Developer, 321 STRONG

Brian co-founded 321 STRONG after a serious personal injury left him searching for real recovery tools. After years of physical therapy and frustration with overpriced, underperforming products, he spent 10 years developing and testing the 321 STRONG Premium Massage Roller with its patented 3-zone textured surface, built for athletes who take recovery seriously.

[Read Brian L.'s full story →](/about)⚕️Medical Disclaimer

The information on this site is for educational purposes only and is not intended as medical advice.
              Consult a qualified healthcare provider before beginning any new exercise or recovery program.
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