How to do a Foam Roll Glutes
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Foam Roll Glutes
Foam Roller
Workouts with Foam Roll Glutes
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.
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1. Pigeon Pose
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2. Knee to Chest Stretch
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3. Seated Figure Four
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4. Lying Figure Four
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5. Standing Leg Side Circle
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6. Side Leg Hip Circle
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7. Single-Leg Glute Bridge with External Rotation
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8. Hip Thrust
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