Foam Rolling and More Mobility Focused on Hamstrings and Glutes

If you tried the latest 30-minute EMOM workout we shared yesterday, I can tell you this much right now: you could use a good mobility session. And if you haven’t gotten around to trying it out, you’re missing out.

Today’s mobility work focuses on hamstrings and glutes. Throw on some Friday Night Lights (or try listening to any of these podcasts – or these – to feel doubly productive while you roll out) and get to work.

The key with foam rolling is to breathe evenly into each stretch. It’s our instinct to hold our breath when sensation starts to build, or the feeling is too intense. But holding your breath and tensing your body is counter productive. Relax where you can so your body can start to release those myofascial knots.

In all of these mobility movements, be sure to focus on soft tissue, not bones!

Here’s what you should make sure to roll out in this mobility session:

  • Foam roll your glutes
  • Lacrosse ball glute stretch
  • Piriformis mobility on lacrosse/tennis ball
  • Foam roll your hamstrings
  • Foam roll your IT Band

We aim to give you what you want in a workout (or stretch session) so help us make them as valuable as possible! If you do this or any other mobility work today, let us know in this short survey!

Here’s what it all looks like:

Foam roll your glutes: Angle your body slightly off to the right and lower the top of your glute onto your foam roller. Using your hand to ease some pressure if it’s super tight, gently roll on your angle forward and back, to work the top of your gluteus medius and gluteus minimus.

asweatlife_hamstringmobility_glutes asweatlife_hamstringmobility_glutes2

Lacrosse ball glute stretch: It’s sometimes hard to get to those deeper muscles – like the gluteus minimus- with just a foam roller. You have the option to cross your right leg on top of your right in a figure 4 shape to find a little more depth in the foam rolling experience, or you can place a lacrosse or tennis ball (carefully) underneath you in the spot where it feels the most tight. The sensation will be much more concentrated – and much greater – but you’ll be able to better target the gluteus minimus.


Piriformis mobility on lacrosse/tennis ball: The piriformis is a very deep muscle buried underneath your glutes. It attaches your legs to your spine and often gets tight – and it’s hard to release it. Lie almost directly on your side, propping yourself up with your arms. Relax your right leg straight and plant your left foot on the ground. Roll around gently until you find the deep stretch for your right side. You’ll feel it in your glutes and most likely also in your leg.asweatlife_hamstringmobility_pyriformislacrosse

Hamstrings: Did you know you have three hamstring muscles? Place your foam roller just underneath your right glute muscles to begin rolling out your hamstrings on the right leg from top to bottom. With your right leg extended straight and left leg bent, turn your right toes slightly outward to roll out your biceps femoris and semitendinosis (two of the muscles). As you turn your right toes slightly inward you’ll also hit the third hamstring muscle, the semimembranosus

Slowly and with control move the roller down your right leg, rolling out with your toes turned in all three directions (inward, facing straight up and outward) to continue working through those muscles.

asweatlife_hamstringmobility_tophamstring asweatlife_hamstringmobility_outsidehamstring asweatlife_hamstringmobility_insidehamstring3

IT Band foam roll: I firmly believe our IT bands could use some love in every mobility session. Feel free to roll out your entire IT band but focus on the area just above your knee and slightly  If you start lying on your side with the foam roller underneath your bottom leg, move the foam roller all the way down the side of your leg until it’s just above the side of your knee. Rock side to side gently here. You’ll feel an intense sensation in your knee, but if it bothers you more than just an intense stretch, you can try using a different tool for myofascial release here like The Stick.


(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)


Move Recovery & Mobility Workouts

About Maggie Umberger

Maggie moved to Chicago from North Carolina in 2014 with a degree in Journalism and Spanish, a 200-hour yoga certification, a group fitness cert and a passion to teach and to sweat. It wasn't until she found aSweatLife that she really started to feel at home. Here, she's incorporated her passion for health and wellness into her career as she helps to build the network of Ambassadors, trainers and fitness enthusiasts that exist within the aSweatLife ecosystem. You can also find her coaching at CrossTown Fitness and teaching yoga classes at Bare Feet Power Yoga, Yoga Six and exhale.