Glutes
Foam Roll Glutes
The Foam Roll Glutes is a foam rolling exercise with a foam roller for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 65% and gluteus medius 35%.
How to do it
- Sit on a foam roller on a mat with the hands on the floor behind you.
- Cross one ankle over the opposite knee.
- Lean toward the side of the crossed leg so the weight goes onto that glute.
- Roll slowly over the glute for 30 to 60 seconds, pausing for a few breaths on tender spots.
- Stay off the tailbone and the lower back, then switch sides.
Tips
- Small, slow movements work better than long fast rolls.
- Push the crossed knee gently away to reach deeper.
Common mistakes
- Rolling onto the tailbone or lower back.
- Holding the breath on tender spots.
Muscles worked by the Foam Roll Glutes
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Sitting on the roller or ball, one side at a time. Rolling body weight over a foam roller or ball presses on the rolled muscle; it is soft tissue work, so only the rolled area is coloured (tier 1) and nothing counts as load.
Foam Roll Glutes alternatives
Different equipment
Frequently asked questions
What muscles does the Foam Roll Glutes work?
Mainly the gluteus maximus and gluteus medius.
Is the Foam Roll Glutes good for beginners?
Yes. The Foam Roll Glutes is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Foam Roll Glutes?
For example the Lacrosse Ball Glute Release. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.