Roller Hip Stretch
Use straightforward equipment demands to build control through the whole range: Roller Hip Stretch fits into any lower-body session.
How to do Roller Hip Stretch
- Start by sitting on the ground with your legs extended in front of you.
- Place the roller under your glutes, just above your knees.
- Lean back and place your hands on the ground behind you for support.
- Engage your glutes and slowly roll the roller forward, bending your knees and bringing them towards your chest.
- Pause for a moment at the end of the movement, feeling a stretch in your glutes.
- Slowly roll the roller back to the starting position, extending your legs.
- Repeat for the desired number of repetitions.
Roller Hip Stretch Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Stop the set at the last rep that still looks like the first.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Change one variable a week and let the rest stay put.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Common Roller Hip Stretch Mistakes
Letting the return phase happen on its own
Control the way back with the same effort you spend on the way out.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Roller Hip Stretch
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Roller Hip Stretch — Frequently Asked Questions
How do you do the Roller Hip Stretch?
Start by sitting on the ground with your legs extended in front of you. Place the roller under your glutes, just above your knees. Lean back and place your hands on the ground behind you for support. Use roller and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Roller Hip Stretch work?
The Roller Hip Stretch primarily targets the glutes. It is classified as a legs exercise and is performed with roller.
How many sets and reps of the Roller Hip Stretch should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change one variable a week and let the rest stay put. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Roller Hip Stretch good for beginners?
Not usually. The Roller Hip Stretch is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Roller Hip Stretch?
Try the Rocking Frog Stretch, Exercise Ball Hip Flexor Stretch or the Assisted Lying Glutes Stretch. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
