Want a Rounder, Firmer Butt? Discover the 10 Best Foam Roller Exercises

Girl Exercising Using a Proworks Foam Roller

This is how we roll for awesome booty gains! For a toned and shaped bottom, it’s all about firing up your glutes - those hard-working muscles that power your hips and give your rear its shape.

And here’s our top tip to give your bottom workout a kick: A foam roller happens to be one of the smartest fitness props out there. To show you what we mean, here’s a selection of roller-based exercises for the booty boost you’re looking for.

Working Your Rear: Here’s Why You Need a Foam Roller

Move up and down with a foam roller (aka yoga roller) under your back - and it’s like having your very own masseuse on hand. But just remember, there’s more to this handy little piece of kit than simply a massage tool.

First off, the yoga roller helps keep your muscles elastic, healthy and stimulated - just what you need for getting your glutes ready for action after a long day at your office chair.

Then there are key bottom-building exercises such as lunges, squats and leg-raises. Integrate a foam roller into all of these moves and it can help keep your whole routine fresh and challenging.

Warming Up

First things first, just like any other muscle group; you need to stretch your glutes and surrounding areas before really working them. These moves can help give you that all-important pre-workout stimulation…

Lateral Glute Light Roll

A nice easy way to get your glute workout off to the right start!

  1. With the foam roller placed horizontally on the floor, simply sit on the roller with your feet planted flat in front of you.
  2. Next, very gently roll just a few inches from side to side.
  3. Repeat the movement 20-30 times.

Back of Thigh Roll

Girl Performing a Back of Thigh Roll Using a Proworks Foam Roller

Now it’s time to increase your range of movement, little by little…

  1. Sit on a yoga mat with the foam roller under your hips. Put your hands just behind you on the mat (around shoulder length apart).
  2. Press your hands into the mat to gently lift up your backside.
  3. Keep pressing your hands into the mat and roll yourself forward slowly so the roller moves forward from the hips to just above your knees. Then slowly roll back in the opposite direction so the roller returns back to under your hips.
  4. Repeat the movement 8-10 times.

Quad Roll

This ensures that your front thigh muscles get the same treatment as the rear…

  1. Lie with your stomach on the mat and position the foam roller underneath your thighs, just above your knees. To support your body, flex your toes and keep them on the mat, while keeping your hands straight down with your palms flat.
  2. Using your arms for support, slowly roll the foam roller up the front of your thighs to your hipbone and then back down to your knees.
  3. Repeat the movement 8-10 times.

Outer Thigh Roll

Useful for preventing wear and tear from squat and lunge exercises, this move helps relax the iliotibial band - the thick band of tissue that runs from the pelvis right down to your knee.

  1. While on your mat, move onto your right side and place the foam roller just below your right hip. Support your upper body with your right arm on the ground and your left leg crossed over the right one.
  2. Slowly roll the foam roller down to just above your knee and then roll it back up.
  3. Repeat the movement 8-10 times and then switch over to the other side.

Inner Thigh Roll

Girl Performing an Inner Thigh Roll Using a Proworks Foam Roller

Tip: As well as being valuable as a warm-up before a glute workout, this is also a good idea for before a run to reduce the risk of straining injury.

  1. To target your right thigh, you start off lying on the mat on your left side, supporting your body with your elbows.
  2. Bend your right knee and extend the leg. Place the foam roller under your extended right leg near the groin area.
  3. Continuing to support yourself with your elbows, keep your hips tight and move the roller back and forth along the inner thigh, stopping a few inches above the knee.
  4. Continue rolling back and forth for 30-60 seconds and then switch to the other side.

Working Out

Suitably warmed up, you’re now primed to put those glutes through their paces. Here goes…

Hamstring Roll-Outs

  1. On the mat, start off lying on your back with both knees bent and feet flat on the floor.
  2. Place the foam roller under your heels.
  3. Without letting your hips drop, slowly move your legs forward to roll the foam roller away from your body.
  4. When your legs are almost straight and the roller is beneath the back of your ankles, bend your knees and roll the roller back towards your body.
  5. Repeat 8-10 times.

Hip Bridges

Girl Performing a Hip Bridge Using a Proworks Foam Roller
  1. On the mat, start off lying on your back with both knees bent and feet flat on the floor.
  2. Place the foam roller under your heels.
  3. Lift up your hips and draw your stomach muscles in, keeping your glutes tight.
  4. Hold this position for a count of 10 before returning back to the start.
  5. Repeat 5 times.

Plank Leg Lift

  1. Start off on all fours with your hands on the roller and toes on the mat.
  2. Raise your right leg about 4 inches and then sweep your foot out to the right. Pause for a second and sweep it back behind you before returning it to the floor.
  3. Repeat 5-10 times and then do the same with your left leg.

Wall Squat

  1. Stand against a wall with your feet shoulder-width apart. Place the yoga roller horizontally behind you at mid-back level.
  2. Slowly squat towards the floor until the foam roller reaches your shoulder blades - and then slowly return to the start position.
  3. Do a set of 8-12 of these squats.

Cross-Body Lunges

  1. Stand with your feet hips-width apart and hold the foam roller out in front of you with your palms on the ends.
  2. Lift your right foot and step it backward into a lunge. As you lunge, swing the foam roller behind you along your left side.
  3. Come out of the lunge, and as you do so, bring the roller back to the starting position.
  4. Repeat on the other side - stepping with your left foot and swinging the foam roller to your right side.
  5. Continue with this, alternating side to side, for about 45 seconds.

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