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Exercise handout — move better, feel better.
Foam Roll Glutes/TFL
Self-massage of glutes and outer hip (TFL) using foam roller for tissue release.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
foam_roller
Home Options
- foam roller
No equipment? Try: Lacrosse ball for deeper work, Tennis ball
Dosage
1
Sets
90 sec
Reps / Time
0 sec
Rest
60-120 sec each area
Tempo
Step-by-Step Guide
Set up
- Sit on foam roller
- Hands behind for support
- Cross one ankle over opposite knee
Step 1 of 4
Lean toward crossed leg side
Step 2 of 4
Slowly roll through glute muscle
Step 3 of 4
Pause on tender spots for 20-30 seconds
Step 4 of 4
Roll to outer hip (TFL) if desired
Breathing
- Breathe deeply while rolling
- Exhale to relax into tender spots
Form Cues
- Go slowly
- Pause on tender spots
- Breathe through discomfort
- Don't roll over bone
Common Mistakes to Avoid
- Rolling too fast
- Too much pressure
- Rolling over bony areas
- Holding breath
Safety Information
Avoid rolling directly on spine or bony prominences. Gentle pressure.
Progressions
Firmer roller, lacrosse ball for specific spots
Regressions
Softer roller, less body weight pressure
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.