Foam Roller Glute Roll
Self-massage rolling the glutes on a foam roller, usually with one ankle crossed over the opposite knee.
Primary muscles
- Glutes (Gluteus Maximus)
- Gluteus Medius
- Sets
- 1
- Duration
- 30–60 sec per side
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Seated on the foam roller with hands behind you and one ankle crossed over the opposite knee.
Lean toward the side of the crossed leg to target that glute.
Roll slowly in small movements over the glute.
Pause on tender spots for a few breaths.
Switch sides after the prescribed time.
Breathing: Breathe slowly and relax the hips as you roll.
Coaching tips
Lean into the working side
Small, slow movements
Support with the hands
Common mistakes
Rolling too fast
Rolling onto the lower back
Holding the breath
Safety notes
Avoid bony areas and the lower back; ease off if you feel tingling down the leg.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.