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Roll Glutes Sitting on Floor

Roll Glutes Sitting on Floor

The "Roll Glutes Sitting on Floor" exercise is an effective movement that targets the gluteal muscles, commonly known as the glutes or the buttocks. This exercise primarily focuses on strengthening and toning the gluteus maximus, the largest muscle in the buttocks, but also engages other muscles such as the hamstrings and the lower back. When performing this exercise, you will need a foam roller or a massage ball to roll over the glutes. Start by sitting on the floor with your legs stretched out in front of you. Position the foam roller or massage ball underneath your glutes. Using your hands for support, slowly roll back and forth over the foam roller or ball, targeting the muscles of the buttocks. The "Roll Glutes Sitting on Floor" exercise can bring various benefits to your fitness routine. It helps to release tension and tightness in the glute muscles, promoting increased flexibility and mobility in the hips. This exercise can also improve blood flow to the glutes, which can aid in post-workout recovery and reduce muscle soreness. Incorporating the "Roll Glutes Sitting on Floor" exercise into your fitness routine can enhance overall lower body strength and stability, improving your performance in activities such as running, jumping, or squatting. Remember to start with light pressure and gradually increase it as your muscles adapt to the rolling motion. You can perform this exercise pre or post-workout, or even during a break from sitting for long periods to alleviate any stiffness in the glutes. Remember, as with all exercise programs, it's essential to listen to your body and modify or discontinue any exercise that causes pain or discomfort. Aim to include a variety of exercises that target different muscle groups for a well-rounded and balanced routine.


  • Start by sitting on the floor with your legs extended in front of you.
  • Place your hands on the floor behind you for support, with your fingers pointing towards your body.
  • Bend your knees and plant your feet firmly on the ground, close to your glutes.
  • Engage your core and lift your hips off the ground, creating a straight line from your knees to your shoulders.
  • Once in the top position, slowly roll your glutes from side to side, using your hands and feet for support.
  • Make sure to keep your core engaged and maintain control throughout the movement.
  • Continue rolling for the desired number of repetitions or time.
  • To finish, lower your hips back down to the starting position.
  • Repeat for the recommended number of sets.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability
  • Focus on contracting your glute muscles and not relying on momentum
  • Start with a lighter foam roller if you are new to this exercise
  • Roll slowly and deliberately to target the entire glute area
  • Perform this exercise on a soft surface like a yoga mat for added comfort
  • If you experience pain or discomfort, consult with a fitness professional or healthcare provider
  • Combine this exercise with other glute exercises for a well-rounded workout
  • Experiment with different angles by slightly tilting your body to target different areas of your glutes
  • Perform dynamic stretches before and static stretches after the exercise to improve flexibility
  • Gradually increase the duration and intensity of the exercise as your strength and endurance improve

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