Foam Roll - Glutes
Foam rolling the glutes is a self-myofascial release technique designed to relieve tightness and improve hip mobility by applying targeted pressure to the buttock muscles. This recovery exercise helps alleviate soreness and release trigger points that can contribute to lower back and hip pain.
Since the AI tracks your training volume and intensity on leg days, it can intelligently prescribe glute rolling when your recovery scores indicate excessive cumulative fatigue or after heavy hip-hinge sessions. By monitoring your subjective pain feedback and RPE during these recovery sessions, the app learns which specific mobility protocols effectively reduce your soreness. If you report tightness or lower back discomfort via the daily check-ins, the system automatically prioritizes this movement to address potential upstream causes.
Form Cues
- Sit on the roller and cross one ankle over the opposite knee in a figure-four position
- Lean your body weight slightly toward the crossed leg to expose the glute muscles
- Roll slowly until you find a tender spot or 'trigger point'
- Hold pressure on the tender spot for 30-60 seconds until the tension releases
- Support your weight with your hands and the foot on the floor
- Don't roll quickly back and forth like a rolling pin
- Don't tense your glute muscles while rolling; try to relax them
- Don't roll directly over the sit bone (ischial tuberosity)
- Don't hold your breath when you find a painful spot
- Don't slouch excessively into your supporting shoulders
Common Mistakes
- Rolling too fast to be effective
- Applying too much pressure causing bruising
- Staying upright instead of leaning into the working side
- Tensing the muscles instead of relaxing
- Skipping the static hold on tight spots
Muscles Worked
This technique primarily targets the gluteus maximus, medius, and minimus, helping to restore tissue quality in the largest muscle group of the body. It also indirectly benefits the hip flexors and lower back by releasing tension in the deep hip rotators, such as the piriformis, which allows for smoother, more efficient hip mechanics.
Primary
Secondary
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