How to Do the Foam Rolling Exercise for Glutes
Glutes Exercise Using Foam Roller
Overview
Because our glutes can get tight very easily, this simple foam rolling stretch is a good one to keep in your toolbox for a quick and simple solution to overused, tense muscles. Ideal for those who sit for long periods of time, the foam rolling exercise for glutes helps to target tight glutes that can cause discomfort in the lower back and legs.
Level
Beginner to intermediate (requires some balance)
Targets
- Gluteus Medius Muscle
- Pirifirmis Muscle
Step by Step Instructions
- Sit down on the foam roller.
- Keep your core stable and both feet flat on the ground.
- Gently roll onto your right side, positioning your glute on the foam roller (right where your back pocket would be.)
- Keep your right hand on the ground to help stabilize yourself.
- Bend your left knee to support yourself as you gently roll your glute muscle on the foam roller.
- Keep a slight bend in your right leg as you roll, to help avoid putting too much pressure on the muscle and to keep your balance.
- Repeat on the left side.
Tips/Common Mistakes
- Use your opposite arm and leg to help maintain balance
- Keep your core engaged
- Slowly and gently roll over the foam roller
A foam roller works well for painful or aching glutes. Use the exercise above whenever you feel muscle tension or pain in your glutes.
[Video Transcript]
Our glutes can get really tight, especially if you sit a lot during the day. A foam roller can be a great tool to help loosen up those glutes.
To roll out your glutes, you’ll need to actually sit on the foam roller, so you’ll want to be stable and have a bit of balance. Focus on the part of your glute near the side, right where you’d place your hand if you had a back pocket.
Roll onto that side and place one arm on the ground (for example, your right arm if you’re rolling the right glute) to help stabilize yourself. Keep one knee bent for support, and keep a slight bend in the leg you are rolling.
Move back and forth slowly over the glute, targeting the gluteus medius muscle. Roll for a few minutes, then switch sides to ensure both glutes are worked evenly. This will help stretch and loosen up tight glute muscles.
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