How to do the Roller Hip Stretch
Roller Hip Stretch is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using roller, it falls under the flexibility category. Secondary muscles engaged include Hamstrings and Quadriceps.
Roller Hip Stretch demonstration · © GymiaFit
Roller Hip Stretch at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Roller
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Roller Hip Stretch step by step
- 1Start by sitting on the ground with your legs extended in front of you.
- 2Place the roller under your glutes, just above your knees.
- 3Lean back and place your hands on the ground behind you for support.
- 4Engage your glutes and slowly roll the roller forward, bending your knees and bringing them towards your chest.
- 5Pause for a moment at the end of the movement, feeling a stretch in your glutes.
- 6Slowly roll the roller back to the starting position, extending your legs.
- 7Repeat for the desired number of repetitions.
Roller Hip Stretch — questions
What muscles does the Roller Hip Stretch work?
The Roller Hip Stretch primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Roller Hip Stretch?
You need roller. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Roller Hip Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Roller Hip Stretch?
Roller Hip Lat Stretch, Arms Apart Circular Toe Touch (male), Assisted Lying Glutes Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Roller Hip Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.