Mobility
Foam Roll Glutes
Foam Roll Glutes is a self-massage drill for the buttocks and outer hips. You use your body weight to control pressure while rolling over the soft tissue.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit on the foam roller with both feet on the floor.
- Place your hands on the floor behind you for support.
- Rest your right ankle across your left thigh, just above the knee.
- Lean slightly toward your right buttock.
- Push through your planted foot to move the roller across the back and outer part of your buttock.
- Reverse direction to return to your starting position.
- Place both feet on the floor to finish before changing sides.
Form cues
- Move at a slow, even pace.
- Keep your shoulders away from your ears.
- Breathe normally through each pass.
Common mistakes
- Using too much pressureSupport more of your weight through your hands and planted foot so you can stay relaxed.
- Rolling too farLimit each pass to a few inches rather than traveling from your lower back to your thigh.
- Forcing the crossed-leg positionKeep both feet on the floor if crossing your ankle makes your hip or knee uncomfortable.
Safety
Excessive pressure can cause bruising or aggravate sensitive tissue. Pressure near a nerve can trigger shooting pain, tingling, or numbness.
- Keep the roller off your tailbone and the bony point of your outer hip.
- Stop if you feel sharp pain, shooting pain, tingling, or numbness.
- Avoid rolling directly over a recent injury or bruised area.
If you have ongoing hip pain or pain radiating down your leg, ask a physiotherapist or doctor whether this drill is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Foam Roller
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps per side
- Rest
- No rest timer
Count one outward pass and return as one rep.