Foam Roll: Glutes
Rolling the glute muscles over a foam roller to release tightness, especially helpful after lower body training.
Also called: glute foam roll
Setup
Sit on the foam roller, shifting your weight onto one side, with that foot crossed over the opposite knee.
How to do Foam Roll: Glutes
- Slowly roll over the glute muscle on the elevated side.
- Pause on any tender spots for a few seconds.
- Roll for the target time, keeping movements slow.
- Switch sides and repeat.
Coach's notes
Use your hands on the floor to control how much body weight presses into the roller.
Foam Roll: Glutes muscles worked
Foam Roll: Glutes work the glutes.
Pairs well with
Air Squat
The unloaded squat — the foundational lower-body pattern, used for warm-ups, circuits, and building movement quality.
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Bird Dog
Extending opposite arm and leg from all-fours with a still trunk — back-friendly core stability and hip-extension control.
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.
Illustrations: Exercise data by RepDB (repdb.co)