Roll Glutes Sitting On Floor

Muscles worked

Setup

1. Sit on the floor with the foam roller positioned horizontally behind you.
2. Sit directly on top of the roller with your knees bent and feet flat on the floor.
3. Place your hands on the floor (or a flat bench) behind you for balance and support.

How to do it

1. Cross your right ankle over your left knee in a 'figure-four' position to stretch the right glute.
2. Lean your body weight toward the right side and use your supporting limbs to roll slowly from the top of the pelvis to the bottom of the glute.
3. Inhale deeply and exhale as you apply pressure to sensitive areas, moving at a slow, controlled tempo.
4. Switch sides and repeat the process for the left glute.

Form checklist

• Keep your core engaged to maintain a neutral spine.
• Avoid rolling directly over the hip bone or the lower spine.
• Maintain a steady, slow pace of approximately one inch per second.
• Keep your shoulders relaxed and away from your ears.

Pro tips

• To target the gluteus medius, lean further onto the side of the hip while rolling.
• If you find a 'trigger point,' hold the position and breathe deeply for 30 seconds rather than rolling over it quickly to allow the muscle to release.

Make it harder

• Use a smaller, firmer tool like a lacrosse ball to provide more concentrated pressure to specific knots.
• Lift your supporting foot slightly off the floor to put a greater percentage of your body weight onto the roller.

Frequently asked

What muscles does the roll glutes sitting on floor work?

The roll glutes sitting on floor primarily targets the glutes, and also works the abs and obliques as secondary muscles.

What equipment do you need for the roll glutes sitting on floor?

The roll glutes sitting on floor uses foam roller.

Is the roll glutes sitting on floor good for beginners?

Yes. The roll glutes sitting on floor is a beginner-friendly movement and a strong foundation to build on.

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