Roll Hip Stretch

Muscles worked

Setup

1. Sit on the foam roller with your knees bent and feet flat on the floor.
2. Cross your right ankle over your left knee to create a 'figure-4' position, exposing the right glute.
3. Lean your weight slightly toward the right hip and place your right hand on the floor behind you for stability.

How to do it

1. Slowly roll back and forth over the glute and outer hip area using small, controlled movements.
2. Inhale deeply and exhale as you hold the roller on any particularly tender 'trigger points' for 20-30 seconds.
3. Transition to the front of the hip by flipping over and placing the roller under your hip flexor/quadricep, supporting your weight on your forearms.
4. Roll slowly from the top of the hip down toward the knee, maintaining a steady tempo and switching sides after the set.

Form checklist

• Keep your core lightly engaged to prevent your lower back from arching excessively.
• Maintain deep, diaphragmatic breathing to help the target muscles relax into the roller.
• Control the pressure by using your supporting limbs to lift some of your body weight if the sensation is too intense.
• Move at a slow pace; rolling too quickly prevents the nervous system from releasing muscle tension.

Pro tips

• To target the piriformis more deeply, lean further into the side of the crossed leg while maintaining the figure-4 stretch.
• When rolling the quadriceps, gently flex and extend your knee while pinned on a tender spot to perform an active release.

Make it harder

• Increase the pressure by lifting your supporting foot off the floor, placing all your lower body weight onto the roller.
• Use a firmer foam roller or a textured 'rumble' roller to reach deeper layers of fascia.

Frequently asked

What muscles does the roll hip stretch work?

The roll hip stretch primarily targets the glutes and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the roll hip stretch?

The roll hip stretch uses foam roller.

Is the roll hip stretch good for beginners?

Yes. The roll hip stretch is a beginner-friendly movement and a strong foundation to build on.

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