Foam Roll Glutes
Sit on a foam roller with it placed under one glute and cross that ankle over the opposite knee. Support yourself with your hands on the floor behind you and shift your weight onto the side you are rolling. Slowly roll back and forth over the glute muscle, pausing on any tender spots to let them release. Keep your breathing relaxed and switch to the other side after a set time.
GLUTES · LOWER BODY
How it is executed
- Sit on a foam roller with it placed under one glute and cross that ankle over the opposite knee.
- Support yourself with your hands on the floor behind you and shift your weight onto the side you are rolling.
- Slowly roll back and forth over the glute muscle, pausing on any tender spots to let them release.
- Keep your breathing relaxed and switch to the other side after a set time.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus maximus
- Equipment
- Foam roller
- Movement pattern
- Lower body
- Difficulty
- Beginner
- What it is for
- StrengthStability
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Everfit alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Relative intensityRelative intensity is a set's load expressed as a percentage of the 1RM for that lift, rather than in kilos.Movement patternA movement pattern is the mechanical family an exercise belongs to: horizontal push, vertical push, horizontal pull, vertical pull, knee-dominant, hip-domina...Estimated 1RM calculatorWhat is your estimated 1RM?
