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Roll Glute Twist Lying on Floor

Roll Glute Twist Lying on Floor

The Roll Glute Twist is a dynamic exercise that primarily targets the glute muscles, helping to strengthen and tone your backside. It is performed while lying on the floor, making it a convenient and accessible exercise that can be done at home or in the gym. This exercise not only works your glutes but also engages your core and improves the stability of your hips. By performing the Roll Glute Twist regularly, you can enhance your athletic performance, improve your posture, and even reduce the risk of lower back pain. Engaging the glute muscles is particularly important for individuals who spend long hours sitting, as these muscles often become weak and inactive. Strengthening your glutes can also enhance your overall lower body strength and power, making physical activities like running, squatting, and jumping more efficient and effective. Incorporating the Roll Glute Twist into your workout routine can be a great way to target the glute muscles from a different angle and add variation to your lower body training. However, remember to start with lighter weights or no weights at all and focus on maintaining proper form throughout the movement. If you have any existing injuries or conditions, it is important to consult with a fitness professional or physician to ensure that this exercise is safe for you to perform. Combine the Roll Glute Twist with other glute exercises such as squats, lunges, and hip thrusts to create a well-rounded lower body workout. Don't forget to fuel your body with proper nutrition to support muscle growth and recovery, as well as staying hydrated. Remember, consistency is key when it comes to seeing results, so make sure to include this exercise regularly in your fitness routine.


  • Lie on your back on the floor with your knees bent and feet flat on the ground.
  • Extend your arms out to the sides at shoulder level, palms facing down.
  • Engage your core and lift your hips off the ground, creating a straight line from your shoulders to your knees.
  • Keeping your hips lifted, slowly roll both knees to one side, allowing your legs to twist and your feet to come off the ground.
  • Pause for a moment at the end of the twist, feeling the stretch in your glutes and lower back.
  • Return to the starting position by rolling your knees back to the center, then repeat the twist to the other side.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the movement to maintain stability.
  • Start with a lighter weight or resistance band and gradually increase as you get stronger.
  • Ensure proper form by keeping your shoulders relaxed and down, and your neck in a neutral position.
  • Focus on smooth and controlled movements, avoiding any jerky or sudden motions.
  • Breathe deeply throughout the exercise to provide oxygen to your muscles and enhance your overall performance.
  • Include this exercise as part of a well-rounded workout routine that targets all major muscle groups.
  • Listen to your body and modify the exercise as needed to accommodate any physical limitations or discomfort.
  • Incorporate balance and stability exercises in your training regimen to enhance your performance in the Roll Glute Twist.
  • Give yourself adequate rest and recovery time between sessions to prevent overtraining and optimize muscle growth.
  • Consult with a fitness professional or trainer if you're unsure about proper form, modifications, or progressions.


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