Upper Legs Exercise · Roller
Roller Hip Stretch
The Roller Hip Stretch is a flexibility movement for the glutes. Follow the demonstrated setup and the movement steps within a comfortable range.
Go to the movement steps- Category
- Upper Legs
- Equipment
- Roller
- Target
- Glutes
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Roller Hip Stretch
- Sit on the floor with your legs extended out in front of you.
- Position the roller under your glutes, just above your knees.
- Lean back, placing your hands on the floor behind you for support.
- Contract your glutes and roll the roller forward slowly, bending your knees and drawing them toward your chest.
- Pause at the end of the motion, feeling the stretch in your glutes.
- Roll the roller back to the starting position slowly, straightening your legs.
- Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.
Quick Exercise Facts
Target Muscle Activation
Stretch Duration & Control
Follow the hold duration or controlled repetitions in the movement steps. A held stretch and a moving stretch use different approaches; bodybuilding sets-and-reps targets do not apply.
Move smoothly, keep breathing comfortably and avoid forcing an uncomfortable range.
For general guidance, see the NHS flexibility exercises.
Technique & Form Tips
Use the setup and movement shown in the demonstration. Move slowly within a comfortable range; a stretch should not be treated as a loaded lifting exercise.
Common Mistakes to Avoid
- Forcing the range: Ease back if the position is uncomfortable rather than pulling harder.
- Bouncing or jerking: Move smoothly and keep held positions steady.
- Using lifting targets: Follow the hold duration or controlled repetitions in the movement steps instead of using a bodybuilding sets-and-reps target.
How to Breathe During This Exercise
Keep breathing comfortably throughout the movement or hold rather than holding your breath.
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Comfort and Control
Do not force the range or stretch into pain. Ask a qualified professional about suitable movements if you have an injury or an existing condition. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Roller Hip Stretch mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Quadriceps.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
FAQ
- What muscles does the Roller Hip Stretch stretch?
- The Roller Hip Stretch is a stretch for the glutes. Use the setup shown in the demonstration and stay within a comfortable range.
- What equipment do I need for the Roller Hip Stretch?
- You do the Roller Hip Stretch with a roller. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Roller Hip Stretch?
- Avoid forcing the range, bouncing or holding your breath. Follow the specific movement steps and ease out of an uncomfortable position.
- How long should I perform the Roller Hip Stretch?
- Follow the hold duration or controlled repetitions in the movement steps. Static holds and moving stretches use different approaches; do not substitute a muscle-building sets-and-reps target. Use a range you can control comfortably.