Glute Foam Roll Sports Performance Exercise

04 Nov Glute Foam Roll Sports Performance Exercise

Mobility in the kinetic chain is imperative for optimal performance, proper functioning of the kinetic chain, and the reduction in the potential of injury. If limitations exist in terms of joint mobility due to soft tissue tightness, the ability for a joint to move through its’ intended range of motion will most likely be impeded.

In order to improve joint range of motion, remove dysfunction from the kinetic chain, and provide a foundation for efficient movement patterns, a three step process can be implemented. This process entails the implementation of three different types of modalities. The first set of modalities can be classified as self-myofascial release. Self-myofascial release exercise addresses soft tissue extensibility via the concept of autogenic inhibition. The exercises encompasses the utilization of a bio-foam roller, stick, or massage ball to achieve the desired results.

The Gluteal muscles are located on the posterior portion of the hip and are comprised of three separate muscles (maximus, medius, minimus). The gluteals are prime movers of hip extension, active in stabilization of pelvis, and abduction of the hips. Collectively the gluteals are very strong and powerful. If the gluteals become inhibited, the ability to be efficient in the functioning of the kinetic chain becomes limited leading to poor patterning, the development of physical dysfunctions, and increased potential for injury.

Why Its’ Important: Proper functioning of the gluteals allows for stabilization of the pelvis, efficient patterning of the hips, and transfer of kinetic energy through the body.

Improves Your: Muscle spindle activity, viscosity of fascia system, and extensibility in the gluteals.

Target Area: Gluteals

The Common Problem: Inhibition in the gluteals limits the functioning within the kinetic chain leading to poor patterning, less than optimal force production, and increased potential for injury.

The Solution: The introduction of self-myofascial release exercise with a bio-foam roller, stick, or massage ball to improve gluteal functioning.

Glute Foam Roll

Set Up:

  • Sit directly on top of the foam roll with your right glute in contact with the foam roll
  • Bend the right leg, and place the right foot on the floor
  • Bend the left leg setting the left foot across your right thigh
  • Set both hands on the floor



  • Sit your weight onto the foam roll through the right glute
  • Roll back and forth on the foam roll 3-5 times
  • Keep the glute in contact with the foam roll
  • Sit on any “hot spots” for 5-10 seconds
  • Rotate to your left and right to hit the entire glute


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.