Home > Helpful Health Tips > Foam Roller Exercises > Hip / glutes foam rolling exercises

Foam roller exercises: hip flexors / glutes

The following exercises are taken from the Engage Health exercise sheet, created exclusively for iHealthSphere.

RELATED: Foam Roller Exercises Introduction || Foam roller exercises: back

Hip flexors

Hip flexor foam rollingPosition: Start in prone position resting on your hands and feet. Place the foam roller underneath your quads, your elbows should be positioned just under your shoulders.
Roll: Shift your weight forward, bringing your shoulders in front of your hands, to move the roller from your quadriceps to your hip flexors.

Tip: Make sure you do not roll directly onto your knees - this can cause discomfort and exacerbate injuries

Benefits: Prolonged periods of sitting or inactivity will shorten the hip flexors. The hip flexors attach to the pelvis at the front so if they are short and tight they will tilt the pelvis and place extra strain on your lower back. It is possible that injury or pain further up the body in the neck and shoulders will occur as a resul


Glutes foam rollingPosition: Sit on the roller and place it directly under your sitting bones. Cross the right ankle over the left thigh and plant the left foot firmly on the floor. Lean back so that your hands are propping you and taking some of your weight.

Roll: Angle your body in different directions so that when you move your glutes back and forth across the roller it targets the different gluteal muscles. Roll each side for at least 60 seconds, applying more pressure to any trigger points and areas of pain.

Tip: To help shift you forwards and backwards through the movement, press through your palms and move through your shoulders.

Benefits: The gluteal muscles can become extremely tight from training, resistance exercises like squats, or even from sitting all day. Tight glutes can cause a lot of pain and they can become inactive when they are locked up. Smaller muscles often have to compensate which can cause problems elsewhere in the body, especially the knees and lower back.

View related:
  • Foam roller exercises: back
  • Foam roller exercises: legs
  • Foam roller exercises: hips / glutes

  • Download: foam roller exercises
    Wherever you are you can follow these great exercises by downloading our exercise sheet. Print, share and take with you on the go!

    Foam Roller Exercise Sheet

    Foam rolling exercises

    About Engage Health
    Engage Health is a leading provider of occupational health and injury prevention programs. They specialise in reducing the incidence and severity of soft tissue and mental health injuries through functional and sustainable injury prevention programs.Their Mindfulness-based programs effectively reduce stress within the corporate environment and improve performance within the sporting and athletic arena. Sally Cumming is the director of Engage Health. She is an ESSA Accredited Exercise Physiologist and Mindfulness Educator with a passion for creating healthier, safer and more productive workplaces. These foam roller exercises will help to limit soreness and tightness by increasing blood flow and flexibility.

    Buy foam rollers
    Sort By:
    Black and yellow flexible massage bar Massage Bar

    The Flexible Massage Bar provides a comfortable and effective massage that targets muscles and aids in recovery.

    Price: $14.25 inc. GST
    black and grey massage roller Mini Massage Roller

    Mini Massage Roller designed to provide a deep tissue massage.

    Price: $18.65 inc. GST
    small eva foam roller Marble Foam Balance Roller (15 x 30cm)

    Small, portable foam roller. Can be used for yoga, pilates and physiotherapy.

    Price: $19.95 inc. GST
    Massage Roller Stick Massage Roller Stick

    Provides a more comfortable and effective massage that targets muscles and aids in recovery.

    Price: $20.85 inc. GST
    trigger point foam roller Multi-Function Muscle Massage Roller (13 x 30cm)

    Trigger Point Foam Roller provides a thorough massage for muscles.

    Price: $24.95 inc. GST
    EVA foam roller - 90cm Marble Foam Balance Roller (15 x 90cm)

    A useful balance training tool for pilates, yoga, massage therapy and more.

    Price: $39.95 inc. GST