Fascia Roller Exercises for the Buttocks
What exercises you can dowith a foam roller for your glutes.
What exercises you can do with a foam roller for your glutes.
Did you know that the gluteal muscle is the largest muscle in your body? Several fascia chains run through it. Self-massage with a foam roller on the glutes therefore has a positive effect on the entire body. Often, the cause of tension is in a different part of the body than where you feel pain.
You can find exercises for using a foam roller on your glutes here.
Buttock massage
Sit on the BLACKROLL with one buttock. Place the opposite leg on the floor. Rest the foot of the side you want to work on the raised knee. Support yourself with your hands behind your back. Roll slowly back and forth.
Glute Activation
Sit on the BLACKROLL with one buttock. Place the opposite leg on the floor. Rest the foot of the side you’re working on the raised knee. Support yourself with your hands behind your back. Roll slowly back and forth.
Pelvic Lifts
Start in a supine position. Place your bent legs on the BLACKROLL. Support yourself with your arms extended at your sides. Lift your pelvis until your upper body and thighs form a straight line. Slowly return to the starting position without letting your pelvis touch the floor.
Lunge
Start in a lunge position. Place your back foot on the BLACKROLL. Keep your upper body upright. Slowly lower your hips down. Your front knee should form a right angle. Return to the starting position.
Leg Raise
Start on all fours. Place the BLACKROLL beneath your knees. Lift one leg. Extend it until it forms a straight line with your upper body. Switch to the other side.
Floor scale
Stand with your feet hip-width apart. Hold the BLACKROLL® between your hands and extend your arms upward. Bend your upper body forward. Lift one leg until your body is horizontal. Then return to the starting position.
Product
Repetitions
15
Body part
Upper Body, Upper Back, Lower back, Lower Body, Glutes, Thigh
Training Goals
Single-Leg Pelvic Lift
Start by lying on your back. Place one leg, bent at the knee, on your BLACKROLL. Keep the other leg bent and held in the air. Support yourself with your arms extended at your sides. Lift your pelvis until your upper body and thighs form a straight line. Slowly return to the starting position without letting your pelvis touch the floor.
Product
Repetitions
15
Body part
Upper Body, Lower back, Lower Body, Glutes, Thigh
Training Goals
Pigeon
Position your lower leg at a right angle in front of your body. Place the BLACKROLL under your thigh. Extend the other leg backward. Keep your upper body straight and slowly lower yourself forward into the stretch.
Glute Workout Routine
Product Recommendations for Fascia Roller Glute Exercises
Foam roller
Standard
Available in multiple variants
from€29.90
Foam roller
€39.90
Foam roller
€24.90
Foam roller
€34.90
Foam roller
€39.90