Exercise Profile
  • Target Muscle Group
  • Exercise TypeSMR
  • Equipment RequiredFoam Roll
  • MechanicsIsolation
  • Force TypeCompression
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Glutes Muscle Anatomy Diagram

Glute Foam Rolling Overview

Foam rolling your glutes is a great way to warm up and cool down for your workout, especially if you plan to perform lower body exercises that require the glutes to be more mobile.

When you foam roll the glutes, or any muscle group for that matter, you alleviate some of the tension that is built up during the day and your workouts.

Glute Foam Rolling Instructions

  1. In a seated position, place the foam roller directly underneath your glute at the base of your pelvis and lower leg.
  2. Cross one leg over the other in a figure four position and shift your weight over the glute of the crossed leg. Drop one hand behind you for support and place the other on the crossed leg.
  3. Slowly roll up and down the length of the glute for 20-30 seconds.
  4. Repeat on the other side.

Glute Foam Rolling Tips

  1. The most important thing you can remember with any soft tissue work: KEEP BREATHING. Don’t hold your breath, you want to release tension, not generate it.
  2. Do not allow yourself to fall into excessive flexion, keep tension through the abs.
  3. If you find a tender spot, pause for 5-6 seconds and focus on slow, deep breaths and try to relax.
  4. Stay off your tailbone and try to avoid the medial portion of the glute as the sciatic nerve runs through this region.
  5. Foam rolling may be uncomfortable but that’s not an excuse to avoid it. It hurts because there may be physiological or neurological influences generating a pain response. The more you roll the better it’ll feel provided there’s no serious underlying mechanism.
  6. Don’t slump into the shoulder capsule, maintain an active upper body.
  7. If you notice any burning, numbness, or tingling, keep moving past that area. It’s likely a nerve and pausing on it for any length of time would not be a good idea.