How to Foam Roll Your Glutes to Relieve Sore Muscles


At Kyle House Fitness we teach interval training, specifically interval training that combines cardio, strength training and yoga all in one class. If you are like a lot of people who workout with us, sometimes your interval training can leave you sore. So how do you keep from letting that soreness get in the way of your 2019 goals…?

Foam rolling or myofascial release.

Whether your soreness is from running, lifting or even power yoga, foam rolling can help alleviate the soreness that comes along with going beastmode in the gym.

Foam rolling is great for your entire body. You can foam roll for shoulder pain, neck pain, lower back pain and more. Today we are focusing on foam rolling your hips and your glutes.

I am using a trigger point foam roller for this demonstration, but there are tons of foam rolling options out there. Click here to see some of my recommended recovery tools.


Instructions and Technique for Happy Hips:

  1. Start off lying on your back with knees bent and feet underneath the knees and your foam roller within reaching distance.

  2. Bridge your hips up high enough to slide one half of the roller onto the right upper region of your buttocks. Making sure you are not pressing into the hip bones. We are looking for more of the soft muscle tissue for the roller to press into..

  3. Make sure to leave the other half of the roller of to the right of your body

  4. Extend your arms out to a T-shape for support

  5. Extend your right leg straight forward as you bend the left leg to about a 90 degree angle

  6. Take a big inhale from the belly and as you exhale, roll the left leg across the body to the right

  7. Aim to get your left leg to the floor without letting the left shoulder come off the floor (Bonus! You get a spinal twist here) WOOHOO!

  8. Use your exhale to bring the left leg back to the starting position.

  9. Repeat for about 8-10 repetitions on the right cheek and then repeat all of this loveliness on the other cheek. Oh so cheeky

Don’t be fooled though, foam rolling can make you sore and you can even get a little more sore after foam rolling. The key here is to listen to your body and adjust the move as necessary.

Feel free to connect with me on Instagram to ask more questions in the comments section.

Click here to connect on Instagram with Kyle House.

Check out these pics for a visual cue of where the roller should be placed and the actions of the body.