Foam Roll Glutes

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Coach's Tips


How to Foam Roll Glutes

Starting Position

1. Be sure to not put too much pressure on your glutes.

2. If you feel any pain, back off or move the foam roller to a different spot.

3. Avoid rolling over your spine or any bony areas.

Proper Form

1. Slowly roll your hips up and down, allowing the foam roller to massage your glutes.

2. You can also roll your hips side to side, as well as roll in small circles to hit different areas.

3. Move the foam roller around to different spots on your glutes and repeat the massage.

Breathing Technique

1. Take slow, deep breaths as you roll your glutes.

2. Focus on relaxing your glutes as you move the foam roller around.


1. Find a foam roller that is comfortable for you.

2. Sit on the floor with your legs extended in front of you and the foam roller placed behind your glutes.

3. Position the foam roller just above your hip bones.

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