Glutes exercise · roller
Roller Hip Stretch
The roller hip stretch is a roller exercise that targets the glutes, with the hamstrings and quadriceps assisting.
How to do the roller hip stretch
- Start by sitting on the ground with your legs extended in front of you.
- Place the roller under your glutes, just above your knees.
- Lean back and place your hands on the ground behind you for support.
- Engage your glutes and slowly roll the roller forward, bending your knees and bringing them towards your chest.
- Pause for a moment at the end of the movement, feeling a stretch in your glutes.
- Slowly roll the roller back to the starting position, extending your legs.
- Repeat for the desired number of repetitions.
Sets and reps
Hold each stretch for 20–40 seconds, breathing slowly, and repeat 2–3 times per side. Stretch to mild tension, never pain.
Muscles worked
The main muscle is the glutes. The hamstrings and quadriceps work as secondary muscles. See all glute exercises or every foam roller exercise.
