Glutes Foam Roll


  • Put the foam roller underneath one side of your glutes and your feet on the same side on the ground
  • Put the opposite ankle on your knee.
  • Target glute area where the tightness/soreness resides by SLOWLY moving it up and down the targeted area.
  • Hold your body up with your hands, one leg off the ground.
  • Engage your core to keep your body balanced in order to get the proper pressure applied to your glutes
    • Try doing the same with a tennis ball or a hard plastic ball (for increased pressure)


  • Breakdown scar tissue foamed during rigorous exercise
  • Relief muscle tightness by lengthening the muscle fiber and restore its elasticity.


Intermediate: Use a harder foam roller (or hard plastic ball) for increased pressure

  • DO NOT foam roll before any intense workout.
  • Switch legs to make sure you do it for BOTH glutes.
  • 3 x 30secs is all your need.
  • Excessive foam rolling does not help you, in fact, it may hurt you.