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
1
Find a glute roller and sit on the ground with the roller behind you.
2
Position the roller under your hips and lean back onto it.
3
Place your hands behind you for support and lift your feet off the ground.
4
Use your hands and arms to maneuver yourself up and down the roller.
5
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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