Move · Videos · Mobility · 5 min

Four Foam Roller Moves for Quads, Hips, Hamstrings and Glutes

Four Foam Roller Moves for Quads, Hips, Hamstrings and Glutes — video by Cleveland Clinic Play · 4:35

Video by Cleveland Clinic on YouTube · Open on YouTube

A Cleveland Clinic physical therapist talks through rolling the quads and hip flexors, outer thigh, hamstrings and glutes in sections, starting with about a minute each. Clear, short and cautious about bony spots.

  • 5 min
  • All levels
  • Low impact (no jumping)
  • foam roller

Good forHealthy fascia

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Step by step 5

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  1. Quads and hip flexors: face down on your elbows, start high and work down in sections, twisting in and out. 0:08
  2. One leg at a time for more pressure, from below the hip bone to just above the knee; start with about a minute. 1:02
  3. Outer thigh: on your side with the top foot crossed over and flat, working down in sections below the hip bone. 1:51
  4. Hamstrings: bridge up on your hands with one leg crossed over, starting just below the sit bone and working down. 2:37
  5. Glutes: side of the hip for about 30 seconds, then onto the back of the buttock; stop for sharp pain or tingling. 3:33

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Start high on the muscle and work down in sections
  • Stay off bony points such as the hip bone and sit bone
  • Mild discomfort is fine; stop for sharp pain, numbness or tingling

What it works

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Joints it uses 2 takes load

  • Shoulders takes loadelbow plank, side elbow support, hands in the bridge
  • Wrists & hands takes loadhands on the floor in the bridge for hamstring, glutes
  • Elbows moveselbow support for quads and outer thigh
  • Lower back movesholding the plank and bridge over the roller
  • Hips moveship flexor, outer thigh and glute rolling
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Toes or heels can touch down; glutes can be rolled down on an elbow

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Cleveland Clinic; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety