How to do foam roll glutes

Coach's Tips

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Start Position

1. Avoid applying too much pressure on your glutes.

2. If you experience any discomfort, ease off or shift the foam roller to another area.

3. Refrain from rolling over your spine or bony regions.

Proper Form

1. Gently glide your hips up and down to let the foam roller massage your glutes.

2. Rolling your hips side-to-side or making small circles can target different spots.

3. Adjust the foam roller to various areas on your glutes and repeat the massage.

Breathing Technique

1. Breathe deeply and slowly while you work on your glutes.

2. Concentrate on relaxing your glute muscles as you move the foam roller.

Precautions

1. Choose a foam roller that feels comfortable for you.

2. Sit on the ground with your legs stretched out and position the foam roller behind your glutes.

3. Place the foam roller just above your hip bones.