Foam roller glutes
Sit on a foam roller in a figure-four to work deep into the glute and outer hip of the crossed leg.
BeginnerFoam rollerLow impactSuggested: 40 sec per side
How to do it
- Sit on the roller with your hands planted behind you.
- Cross one ankle over the opposite knee.
- Lean toward the crossed leg so it takes your weight.
- Roll slowly back and forth across the glute.
Work one side, then switch. Timed sets run once per side.
Form tips
- Keep the planted foot flat to control the pressure.
- Breathe out as you settle onto tender spots.
Muscles worked
GlutesOuter hips