How to do it
Engage your core to lift your hips slightly for added pressure.
- 1
Sit on the floor with your legs extended in front of you.
- 2
Place the foam roller under your thighs.
- 3
Support your weight with your hands placed behind you.
- 4
Slowly roll back and forth from the bottom of your glutes to just above your knees.
- 5
Repeat for the desired duration, usually 30 seconds to 2 minutes.
Expert tip
Keep your movements slow and controlled, and spend extra time on any particularly tight or sore spots.
Common mistakes
- ✕Rolling past the knee onto the calf
- ✕Rounding the lower back behind the hands
- ✕Locking the supporting elbows fully