So you have a foam roller but don’t know how to use it for your glutes. Well, you came to the right place.
Using a foam roller for glutes should be simple—but if you don’t know how to foam roll your glutes the right way, it can feel useless… or even make things worse.
This guide walks you through my step-by-step method for foam rolling your glutes.
To skip to the step by step guide, click here.
Why Foam Roll Your Glutes?
The glutes are one of the most powerful muscle groups in the body—but they’re also prone to getting overworked if you exercise and underused if you sit a lot.
Common reasons to foam roll your glutes include:
- Sitting for hours (tightens and weakens the glutes)
- Lifting heavy (adds muscular tension)
- Running, cycling, or sports (tight glutes = poor performance + injury risk)
- Sciatic pain (tight glutes often trigger or worsen it)
Rolling helps break up adhesions in the fascia (the connective tissue around your muscles), improve blood flow, and signal your brain to let go of tension.
And another positive for foam rolling is that it is lower intensity than a massage ball, making it safer for you!
Step-by-Step: How to Foam Roll Glutes Safely
Foam rolling the glutes works best when you target one muscle group at a time. Follow the guides below to get precise with your technique.
1. Gluteus Maximus
Step 1: Set Your Position
- Sit on the foam roller with your knees bent and feet flat on the floor.
- Place your hands behind you for balance.
- Lean slightly to the side you’re working on.
Step 2: Roll the Muscle
- Angle your body so the roller moves from the crest of your hip down toward the upper femur.
- Use short, controlled rolls—avoid rushing through this large muscle.
Step 3: Release Hot Spots
- When you find a tender spot, stop and hold pressure for 20–30 seconds.
- Breathe deeply and let the muscle relax into the roller.
If you don’t feel any hot spots with a foam roller, try trigger point therapy for your glutes instead!
2. Gluteus Medius
Step 1: Set Your Position
- Start seated on the roller.
- Rotate your body so the outside of your hip bone (the lateral edge) rests directly on the roller.
Step 2: Roll the Muscle
- Keep the roller angled straight ahead.
- Slowly shift side to side across the lateral hip, keeping the motion small since the glute medius is a smaller muscle compared to the glute max.
Step 3: Release Hot Spots
- Pause on any tight or tender areas.
- Hold pressure for 20–30 seconds before continuing.
3. Gluteus Minimus
Step 1: Set Your Position
- Sit on the roller similar to the glute medius, but shift your weight slightly closer to the midline of your body.
- The glute minimus lies just below and inside the glute medius.
Step 2: Roll the Muscle
- Use very short rolls since this muscle covers less space.
- Keep the motion gentle and precise—this muscle doesn’t need wide sweeping rolls.
Step 3: Release Hot Spots
- Hold on any tight spots for 20–30 seconds.
- Focus on relaxing the hip as you breathe.
4. Deep Hip Rotators (Piriformis & Friends)
Step 1: Set Your Position
- Sit on the foam roller so it rests just to the side of your tailbone.
- Cross your working leg over the opposite knee (optional) to open up the hip.
Step 2: Roll the Muscle
- Shift side to side between your coccyx (tailbone) and the top of your femur.
- These muscles run deep between those two bones, so small side-to-side movements are most effective.
Pro Tip: Try sitting more upright or leaning back—different angles help you hit different rotators.
Step 3: Release Hot Spots
Apply steady pressure for 20–30 seconds, letting the muscle soften.
Stop when you feel a tender point and if the foam roller isn’t doing it for you. use my trigger point guie instead.
Tips to Get the Most Out of It
- Use your breath: Exhale as you sink into pressure. Inhale as you reposition.
- Don’t roll the low back: Stay on the glutes, avoiding the spine.
- Use a softer roller if you’re new: High-density rollers can be too intense if your muscles are super tight.
- Stop immediately if you have an acute injury, bruising, or inflammation
When you’re ready, you may want to use a trigger point ball or a firm PVC pipe for a deeper roll.
Combine With These For Better Results
For deeper, longer-lasting relief, pair your foam rolling with:
- Trigger point techniques for the rest of your body
- Foam rolling your piriformis vs glutes
- Hamstring Trigger Point Guide (because tight glutes rarely come alone)
What’s Next?
You don’t need to be aggressive. You don’t need to spend 30 minutes.
You just need 5–10 minutes of intentional, focused rolling to make a difference.
If this doesn’t feel like it’s hitting the spot, you may need more direct pressure or you may need to target a different muscle.
As always, let me know if you have any questions.
Good luck!
-Nick