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Foam Roller Glute Release
Foam roller glute release uses body weight on a roller to massage gluteal muscles, targeting glutes and piriformis to reduce tightness and improve hip mobility; ideal for recovery and warm-ups.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Hamstrings
Accessory Muscles
Hip Flexors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
3/10Hip Flexors
2/10Programming
Typical Rep Range
1-1 reps
Rest Between Sets
30-60 seconds • Rest as needed between sides
How to Perform
Sit on the foam roller with knees bent and feet flat on the floor. Place hands behind for support.
- Cross one ankle over the opposite knee to target one glute.
- Shift weight toward the crossed leg to apply pressure.
- Roll slowly back and forth over the glute area using hands and foot for control.
- Pause on tender spots for 20-30 seconds with deep breaths.
- Switch sides after 30-60 seconds.
Coaching Tips
Form Cues
- Breathe deeply
- Control pressure with hands
- Pause on tight spots
- Maintain core stability
- Avoid sharp pain
Breathing
Inhale deeply through the nose and exhale slowly through the mouth to relax muscles during rolling.
Tempo
2-1-2
Range of Motion
Roll from the top of the glutes to the sit bone area, avoiding bony prominences and joints.
Safety
Safety Notes
- Avoid direct pressure on tailbone or hip bones
- Stop if sharp pain, numbness, or tingling occurs
- Do not roll over active injuries or bruises
- Start with light pressure and build gradually
- Consult professional for underlying issues
Spotting
No spotting required; perform solo with caution.
Common Mistakes
- Rolling over bones or joints
- Excessive pressure causing sharp pain
- Uneven weight distribution
- Holding breath during roll
When to Avoid
- Acute glute or hip injuries
- Recent muscle strains or tears
- Bone fractures in hips or pelvis
- Nerve irritation symptoms
Flexibility Needed
- Basic hip flexion to sit comfortably
Also known as
Glute Foam Roll, Foam Rolling Glutes, Butt Foam Roller Massage
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