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Fascia roll glutes

What exercises you can do with the fascia roller for your glutes.

What exercises you can do with the fascia roller for your glutes.

Did you know that the gluteal muscle is the largest muscle in your body? Several fascia chains run through it. Therefore, self-massage with the fascia roller on the buttocks 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 the fascia roller on the glutes here

Glute Massage

Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.

Product
practice icon
Seconds per side
60
body parts icon
Body part
Hips
traning-goals icon
Training Goals
Recovery, Mobility

Glute Activation

Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.

Product
practice icon
Seconds per side
30
body parts icon
Body part
Hips
traning-goals icon
Training Goals
Activation

Hip Raises

Start in the supine position. Place your bent legs on the BLACKROLL. Support yourself with outstretched arms next to your body. Raise your pelvis until your upper body and thighs form a line. Slowly move back to the starting position without your pelvis touching the floor.

Product
practice icon
Repetitions
15
body parts icon
Body part
Glutes, Thigh, Lower back
traning-goals icon
Training Goals
Strength

Single Leg Squat

Start in the lunge position. Place your back foot on the BLACKROLL. Straighten your upper body. Slowly lower your buttocks downward. The front knee should reach a right angle. Move back to the starting position.

Product
practice icon
Repetitions
15
body parts icon
Body part
Glutes, Lower legs, Thigh
traning-goals icon
Training Goals
Strength

Single Hip Extensions

Start in the quadruped position. Place the BLACKROLL under your knees. Lift one leg. Stretch it through until it forms a line with your upper body. Switch to the other side.

Product
practice icon
Repetitions
15
body parts icon
Body part
Shoulders, Glutes, Core
traning-goals icon
Training Goals
Strength

Standing Scale

Stand in a hip-width position. Hold the BLACKROLL® between your hands and stretch your arms upwards. Bend your upper body forward. Lift one leg until your body reaches a horizontal position. Then return to the starting position.

Product
practice icon
Repetitions
15
body parts icon
Body part
Lower back, Glutes, Upper Back, Thigh
traning-goals icon
Training Goals
Strength

Single-Leg Hip Lifts

Start in the supine position. Place one leg bent on your BLACKROLL. Keep the other leg bent in the air. Support yourself with outstretched arms next to your body. Raise your pelvis until your upper body and thighs form a line. Slowly move back to the starting position without your pelvis touching the floor.

Product
practice icon
Repetitions
15
body parts icon
Body part
Lower back, Glutes, Thigh
traning-goals icon
Training Goals
Strength

Pigeon

Place your lower leg at a right angle in front of your body. Place the BLACKROLL under your thigh. Extend the other leg backwards. Keep your upper body straight and slowly sink forward into the stretch.

Product
practice icon
Sets / Seconds
1 / 60
body parts icon
Body part
Glutes, Hips
traning-goals icon
Training Goals
Recovery, Mobility

Product recommendations for fascia roller glutes exercises

Ideal for beginners
BLACK
BLACK/YELLOW
BLACK/BLUE/WHITE
+5

The mother of all foam rollers

Standard

from €29.90
Ridged surface

Intensive massage effect with groove

Groove Standard

€36.90
Ideal travel companion

Practical for all on-the-go rollers

Slim

€24.90
With vibration
BLACK
WHITE/GREEN

BOOSTER & STANDARD or MED foam roller in one set

Booster Set

€169.90
20% softer
WHITE/GREEN
WHITE/PINK

For beginners & those who like it softer

Med

€31.90
50% harder
Grey
Orange

For professionals, experienced rollers & muscles of steel

Pro

€34.90

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Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers