How do I foam roll my glutes?

Sit on the roller, cross one ankle over the opposite knee, and lean toward that side to target the glute. Roll slowly over the area. This routine guides it, both sides.

Can foam rolling help tight hips from sitting?

It can ease the muscle tightness around the hip in the short term. For lasting relief, pair it with hip mobility and regular movement breaks.

What is a piriformis roll?

It's the glute roll — rolling the deep glute muscles, including the piriformis, that can feel tight or refer pain into the hip. Keep the pressure tolerable.

Workouts & Recovery · Recovery

Glutes & hips

A guided roll for tight hips and glutes after a day of sitting — the glutes, outer thighs, inner thighs and hamstrings that lock up around the hip. The app names each area, cues the position, counts the dwell and switches sides for you. Sit on the roller, find the tender spots, breathe, and let them release.

Moves: 4
Length: ≈ 5 min
Level: All levels

Also known as foam rolling glutes, foam rolling hips, piriformis foam rolling.

How the session works

1Put the roller on the floor with room to sit and lie around it.
2Press start. The app names each area, cues it, and counts the dwell down.
3Lean your weight into each spot and roll slowly; pause where it's tender.
4It works both sides for you; pick 5 or 8 minutes.

The moves

Glute roll30s · each side
Sit on the roller, cross one ankle over the opposite knee, lean into that glute.
Lateral-thigh (IT-area) roll30s · each side
On your side, roller on the outer thigh between hip and knee — go slow, it's tender.
Inner-thigh (adductor) roll30s · each side
Face down, one thigh out to the side over the roller, roll the inner thigh.
Hamstring roll30s · each side
Sit with the roller under the back of the thigh, hands behind you, roll sit-bone to knee.

What it's good for

Targets the glutes and hip muscles that tighten from sitting.
Includes the inner and outer thighs that surround and pull on the hip.
A quick reset for stiff hips after a long day at a desk.

The evidence. Rolling the glutes and hip muscles can ease tightness and improve perceived range of motion in the short term; it pairs well with hip mobility work for stiffness from sitting.

Safety

Don't roll your neck, abdomen, joints, or directly on bones (kneecaps, shins, spine) — roll the muscle, skip the hard structures. Avoid fresh strains, varicose veins, and numb or inflamed areas.
Keep pressure tolerable — mild discomfort is fine, but sharp pain, numbness or tingling means back off or move off the spot. Breathe; don't hold your breath.

Frequently asked questions

How do I foam roll my glutes?: Sit on the roller, cross one ankle over the opposite knee, and lean toward that side to target the glute. Roll slowly over the area. This routine guides it, both sides.
Can foam rolling help tight hips from sitting?: It can ease the muscle tightness around the hip in the short term. For lasting relief, pair it with hip mobility and regular movement breaks.
What is a piriformis roll?: It's the glute roll — rolling the deep glute muscles, including the piriformis, that can feel tight or refer pain into the hip. Keep the pressure tolerable.

Gear we recommend

Optional kit that pairs with a home practice — for tracking recovery and effort. We may earn a commission on purchases made through these links.

TriggerPoint

TriggerPoint GRID

13-inch · Multi-density surface

$37Read review

Amazon Basics

Amazon Basics High-Density Roller

Smooth · Budget pick

$15Read review

Try another routine

Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.