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Exercise 2202 · REF oMypNrz

Roller Hip Stretch exercise animation

Roller Hip Stretch

Category
Upper Legs
Equipment
Roller
Target
Glutes

Rolling pressure into the hip and glute area helps release tightness that builds up from sitting or heavy lower-body training, working as a recovery tool rather than a strength or mobility-building exercise on its own. Best used before a dynamic warm-up rather than as a substitute for one.

How to Do the Roller Hip Stretch

  1. Start by sitting on the ground with your legs extended in front of you.
  2. Place the roller under your glutes, just above your knees.
  3. Lean back and place your hands on the ground behind you for support.
  4. Engage your glutes and slowly roll the roller forward, bending your knees and bringing them towards your chest.
  5. Pause for a moment at the end of the movement, feeling a stretch in your glutes.
  6. Slowly roll the roller back to the starting position, extending your legs.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Roller Hip Stretch primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have roller? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Roller Hip Stretch work?
The Roller Hip Stretch primarily targets the glutes, with the hamstrings and quadriceps assisting.
What equipment do I need for the Roller Hip Stretch?
The Roller Hip Stretch is done with a roller.
What's a good alternative to the Roller Hip Stretch?
If you don't have access to a roller, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.