View this exercise on Fitain

Foam Roller Figure 4 Glute Release

  • Beginner
  • Foam Roller
  • Glutes

Setup instructions

1) Place the foam roller on the floor and sit on it - you're aiming for your tailbone to have contact. Plant your feet on the floor so your knees point up.

2) Lift your left leg and rest that ankle on your right thigh. This will cause your right leg to be internally rotated.

3) Place your hands slightly behind either side. You should have contact with the floor at all times.

4) Sit tall with your chest up.

Perform instructions

1) Find the area of discomfort and hold it in place - apply some pressure. Adjust your position if needed.

2) Slowly roll back and forth along the muscle.

Note: If you discover more discomfort around the area, repeat step 1 (for about 20-30s). You shouldn't feel pain.

Health benefits


Alternative exercises to Foam Roller Figure 4 Glute Release

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.