Legs · Foam Roller
Roll Hip Stretch
How to do the roll hip stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Foam Roller
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit on a foam roller positioned under one hip and glute. Cross that ankle over the opposite knee, then slowly roll back and forth over the hip and glute, pausing on tight spots.
- 1Feel a deep release through your glute and the side of your hip as you
- 2roll
- 3Let your bodyweight sink into the roller to apply steady pressure
- 4Breathe slowly and pause on tender spots until the tension eases
Common mistakes
- Don't rush the roll; move slowly and stay controlled
- Avoid rolling directly on bone or the hip joint itself
- Don't hold your breath or tense up against the pressure
Muscles worked
The roll hip stretch mainly works the glutes, with the hip flexors assisting.
- GlutesPrimary
- Hip FlexorsSupport
- Lower BackMinor
- HamstringsMinor
- AdductorsMinor
Kovo programs the roll hip stretch 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.