Legs · Bodyweight
Roll Glutes Sitting on Floor
How to do the roll glutes sitting on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit on a foam roller with it under one glute. Cross that ankle over the opposite knee and lean slightly toward the working side, then roll slowly over the glute. Pause on tight spots and breathe, then switch sides.
- 1Release deep through the glute
- 2Pressure focusing on the working hip
- 3Tender spots loosening as you exhale
Common mistakes
- Don't roll onto the tailbone
- Avoid fast back-and-forth motion
- Don't tense your neck and shoulders to brace
Muscles worked
The roll glutes sitting on floor mainly works the glutes.
- GlutesPrimary
- TricepsMinor
- ForearmsMinor
- HamstringsMinor
- External RotatorsMinor
- AdductorsMinor
Kovo programs the roll glutes sitting on floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.