Foam Rolling Glutes And Hip Rotators
Figure-4 glute rolling that actually hits the deep hip rotators—using body angle (not random rolling) to target the right tissue.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Glute max/med, piriformis/deep external rotators, posterior hip soft tissue.
Key Benefits
- Targets common “hip tightness” spots after running or lifting
- Improves tolerance for hip rotation positions
- Easy to scale pressure by foot position and body angle
- Good add-on after long drives or desk-heavy days
Equipment Needed
Firm foam roller and a mat/carpet for comfort.
How to Perform Foam Rolling Glutes and Hip Rotators
- Sit on the roller and cross one ankle over the opposite knee (figure-4).
- Shift your weight toward the side you want to work.
- Roll slowly in a small zone (don’t travel huge distances).
- To increase pressure, pull the grounded foot closer to your body.
- Avoid rolling directly on the bony side of the hip.
Programming Options
- 45–90 seconds per side
- Or 4–6 pauses of 10–20 seconds on tender spots
- Follow with hip mobility and lateral hip strengthening
Why This Variation Works
The figure-4 position exposes the deep hip rotators and changes the angle so the roller contacts tissue that’s often missed with standard “sit and roll” techniques.
When to Use It
Post-run recovery, warm-ups before squats/lunges, or anytime hips feel stiff after sitting.
Related Foam Rolling Exercises
Find more soft tissue work in Foam Rolling Exercises.
Frequently Asked Questions
Is it normal for this to be very tender?
Yes—start with lighter pressure and short durations. Tender is okay; sharp pain is not.
Why do I feel it near the side of my hip bone?
You may be on the greater trochanter. Shift slightly back toward the glute muscle and reduce pressure.
Should I do this before or after training?
Either works. Before: keep it brief. After: spend more time on slower passes and pauses.
More exercises in this collection
Explore other videos in Foam Rolling Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.