Skip Nav

Glute Foam Rolling

Tight glutes can pull on the IT band and adversely effect the alignment of the hips and knees, so keep glutes loose with regular foam rolling.

  • Lying on the floor, lift your legs and place the roller at the back of your pelvis (aka sacrum).
  • Gripping the end of the roller for stability, slowly twist your lower body to the left, then to the right, to massage your glutes. Continue for 30 to 60 seconds.
  • Adjust your body's position until you find the "sweet spot" or tight spot. Direct pressure will help to release knots.

Image Source: POPSUGAR Studios
Read More IT Band StretchesIT BandRunning TipsWorkouts
Looking for the perfect gift this holiday season? Order our POPSUGAR Must Have box now >>