How to Roll Lats

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'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; two to four times a week fits a typical training block. Foam rolling reduces markers of exercise-induced muscle damage after exercise without reducing strength (Medeiros F, Journal of Bodywork and Movement Therapies, 2023). 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 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?

Two to three 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. Regular foam rolling improves range of motion in healthy adults when done consistently (Junker D, Journal of Sports Science & Medicine, 2019), so consistency matters more than any single long session.

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; save point pressure for the glutes or feet with the spikey massage ball from the 321 STRONG 5-in-1 Foam Roller Set.