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Glute Foam Roller Release

Sit on a foam roller with one ankle crossed over the opposite knee, shift your weight onto the crossed side, and slowly roll over the glute and piriformis while pausing on tender areas. Alternate sides.

60s each side, pause 5s on tender spotsIntermediateSeatedEquipment: Foam Roller

How to do the Glute Foam Roller Release

  1. Sit on a foam roller with one ankle crossed over the opposite knee.
  2. Shift your weight onto the crossed side.
  3. And slowly roll over the glute and piriformis while pausing on tender areas. Alternate sides.

What it targets

Primary muscle groups: Glutes, Hips.

Commonly included in conservative-care programs for: Piriformis Syndrome, Sciatica, Hip Bursitis.

Body Fix walks you through the Glute Foam Roller Release with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.