Mobility

Glute Roller

Glute Roller is an easy yet effective workout to target your glutes (buttocks) and lower back. This exercise strengthens these muscle groups and improves overall lower body strength and stability. Rolling movements enhance your flexibility and aid in toning the muscles. This exercise is beneficial for improving balance and posture.

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Glute Roller instructions

Step-by-step instructions

Find a glute roller and sit on the ground with the roller behind you.

Position the roller under your hips and lean back onto it.

Place your hands behind you for support and lift your feet off the ground.

Use your hands and arms to maneuver yourself up and down the roller.

Repeat this movement for the desired amount of time, making sure to switch sides at the halfway point.

Find a glute roller and sit on the ground with the roller behind you.

Position the roller under your hips and lean back onto it.

Place your hands behind you for support and lift your feet off the ground.

Use your hands and arms to maneuver yourself up and down the roller.

Repeat this movement for the desired amount of time, making sure to switch sides at the halfway point.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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