Foam Roller Glutes
Sit on the foam roller with one glute placed directly on top, bending the knee on that side and placing the foot flat on the floor. Cross the ankle of the working leg over the opposite knee, creating a figure-four position to expose the gluteal muscles.
- Equipment
- Equipment
- Difficulty
- Beginner
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus maximus
- gluteus medius
- gluteus minimus
- piriformis
Target muscles
- glutes
- hips
How to perform
- 1
Sit on the foam roller with one glute placed directly on top, bending the knee on that side and placing the foot flat on the floor.
- 2
Cross the ankle of the working leg over the opposite knee, creating a figure-four position to expose the gluteal muscles.
- 3
Use your hands for support behind you and slowly roll back and forth, or side to side, over the gluteal area.
- 4
When you find a tender spot, pause and apply sustained pressure for 20-30 seconds, breathing deeply.
- 5
Adjust your body angle to target different parts of the glute, such as the upper, middle, or outer regions.
- 6
Repeat the process on the other side, ensuring equal time and attention to both glutes.
Safety & form
Train smart. Read these notes before adding heavy load.
