How to Do the Foam Rolling Exercise for Glutes

Glutes Exercise Using Foam Roller


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.

LevelGlute Exercise using Foam Roller

Beginner to intermediate (requires some balance)


  • Gluteus Medius Muscle
  • Pirifirmis Muscle

Step by Step Instructions

  1. Sit down on the foam roller.
  2. Keep your core stable and both feet flat on the ground.
  3. Gently roll onto your right side, positioning your glute on the foam roller (right where your back pocket would be.)
  4. Keep your right hand on the ground to help stabilize yourself.
  5. Bend your left knee to support yourself as you gently roll your glute muscle on the foam roller.
  6. 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.
  7. 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.