Roll Glute Twist Lying On Floor

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor.
2. Lift your hips and slide the foam roller horizontally underneath your glutes, positioned just above the tailbone.
3. Place your arms out to the sides with palms down for stability.
4. Lift your feet off the floor, bringing your knees toward your chest at a 90-degree angle.

How to do it

1. Inhale and slowly lower both knees to one side, allowing the foam roller to massage the side of your glute.
2. Exhale and engage your obliques to pull your knees back to the center starting position.
3. Repeat the movement on the opposite side in a slow, controlled manner.
4. Maintain a tempo of 3 seconds for the descent and 2 seconds for the return to center.

Form checklist

• Keep your shoulders and upper back pinned firmly to the floor throughout the movement.
• Ensure the foam roller remains under the glutes and does not migrate into the small of your back.
• Keep your knees and ankles squeezed together to maintain core tension.
• Only rotate as far as you can while maintaining control and keeping your opposite shoulder down.

Pro tips

• Focus on the 'mind-muscle connection' by imagining your obliques doing the work to pull your hips back to center.
• Pause for 2 seconds at the bottom of the rotation to allow the roller to sink deeper into the gluteal fascia for better release.

Make it harder

• Straighten your legs toward the ceiling to increase the lever length, significantly increasing the demand on your obliques.
• Extend the range of motion by trying to bring your knees closer to the floor while keeping your shoulder blades grounded.

Frequently asked

What muscles does the roll glute twist lying on floor work?

The roll glute twist lying on floor primarily targets the abs, glutes, and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the roll glute twist lying on floor?

The roll glute twist lying on floor uses foam roller.

Is the roll glute twist lying on floor good for beginners?

Yes. The roll glute twist lying on floor is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 Press StretchIntermediate · abs, glutes, and obliques
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Ardha Matsyendrasana Yoga PoseIntermediate · abs, glutes, obliques, and trapezius