How to do a Foam Roll Glutes
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Foam Roll Glutes
Foam Roller
Target muscles worked
Instructions for Proper Form
Foam Roll Glutes is a self-myofascial release technique that targets the glutes. This exercise helps relieve muscle tightness, improve flexibility, and increase blood flow to the area. The foam roller allows you to apply pressure to the glutes, breaking up knots and adhesions in the muscle. This is a great recovery exercise that can help prepare your glutes for more strenuous activities.
- Sit on top of the foam roller with your arms extended and hands placed on the floor for support.
- Bend your knees and place one ankle on top of the opposite knee.
- Shift your weight onto the glute of the elevated leg and roll back and forth to find areas of increased tension.
- Continue the movement until the tension decreases and then repeat with the opposite side.
Alternative Exercises to Foam Roll Glutes
1. Pigeon Pose
7.1 mSCORESWAPPED 479 TIMESPigeon Pose is a yoga stretch that primarily targets the hip flexors and glutes. By extending one leg back and resting the other leg bent in front, you significantly stretch the hip joints and muscles. This pose is excellent for improving hip mobility and flexibility, making it a beneficial addition to any lower body or mobility routine.
- Beginner
- Glutes
2. Seated Figure Four
10.5 mSCORESWAPPED 400 TIMESSeated Figure Four is an isolation stretching exercise that primarily targets the glutes and hip flexors. By placing one ankle over the opposite knee and leaning forward, you can effectively stretch the glutes and hips. This stretch is excellent for improving lower body flexibility and addressing tightness in the hips and glutes, which can be beneficial for a variety of lower body exercises.
- Beginner
- Glutes
3. Knee to Chest Stretch
5.1 mSCORESWAPPED 387 TIMESKnee to Chest Stretch is an isolation stretch that targets the lower back and glutes. This stretch involves lying on your back and pulling one or both knees toward your chest. It helps increase flexibility in the lower back and relieve tension in the lumbar spine. It’s a great addition to any warm-up or cool-down routine to improve mobility and reduce the risk of injury.
- Beginner
- Glutes
4. Lying Figure Four
6.6 mSCORESWAPPED 234 TIMESLying Figure Four is an isolation stretch that primarily targets the glutes and the outer hip muscles. By lying on your back and placing one ankle over the opposite knee, you create a 'figure four' shape. This position allows for a deep stretch, promoting flexibility and relieving tension in the glutes and lower back. It’s a great exercise for improving mobility in the hips, especially post workout or after long periods of sitting.
- Beginner
- Glutes
5. Standing Leg Side Circle
12.6 mSCORESWAPPED 123 TIMESStanding Leg Side Circle is an isolation exercise that targets the hip flexors and adductors. By performing circular motions with your leg, you engage muscles around your hips that are often neglected in other exercises. This is a great exercise for improving hip mobility and stability, and it’s particularly beneficial for athletes looking to enhance their lateral movements.
- Beginner
- Glutes
6. Side Leg Hip Circle
10.6 mSCORESWAPPED 57 TIMESSide Leg Hip Circle is an isolation exercise that primarily targets the glutes and hips. By lying on your side and drawing circles with your top leg, you engage your hip flexors and glutes through a full range of motion. This is an excellent exercise for improving hip mobility and stability, as well as strengthening the smaller stabilizing muscles around the hip joint.
- Beginner
- Glutes
7. Single-Leg Glute Bridge with External Rotation
11.1 mSCORESWAPPED 44 TIMESSingle-Leg Glute Bridge with External Rotation is a variation on the more standard Glute Bridge. Like the Glute Bridge, this compound exercise primarily targets the glutes. By performing this exercise with one leg and adding external rotation at the top, you add instability and further recruit smaller muscles around your hips. This is a great exercise for improving glute activation and hip stability.
- Beginner
- Glutes
8. Foam Roll Quadriceps
2.8 mSCORESWAPPED 43 TIMESFoam Roll Quadriceps is a recovery exercise that targets the quadriceps. Using a foam roller helps to reduce muscle tension and improve blood flow to the targeted muscles. This exercise is great for increasing mobility and flexibility in the quads, as well as aiding in muscle recovery after an intense leg workout.
- Beginner
- Quads
- Foam Roller
9. Foam Roll Hamstrings
6.8 mSCORESWAPPED 39 TIMESFoam Roll Hamstrings is a myofascial release exercise that targets the hamstrings. By positioning yourself on a foam roller and slowly rolling out your hamstrings, you can help alleviate muscle tightness and improve range of motion. This exercise is a great addition to your warm-up or cool-down routine, and can aid in muscle recovery and flexibility.
- Beginner
- Hamstrings
- Foam Roller
10. Foam Roll Calves
13.4 mSCORESWAPPED 35 TIMESFoam Roll Calves is a self-myofascial release exercise that targets the calves. Using a foam roller, you apply pressure to the calf muscles by gently rolling back and forth. This exercise helps to relieve muscle tightness, improve flexibility, and promote blood flow. It's a great addition for anyone looking to enhance their recovery and reduce muscle soreness.
- Beginner
- Calves
- Foam Roller