Glute Rolling – Activate Glutes for Football Players
Watch how to perform Glutes Rolling to activate and loosen your hips before football training.
How to Do Glutes Rolling
Sit on a foam roller with your knees bent and feet flat on the floor.
Cross your right ankle over your left knee to target the right glute.
Lean slightly toward the working side and roll slowly from the top of the glute to just above the hamstring.
Pause for a few seconds on tight or sore spots.
Perform for 30–45 seconds per side.
Why Glutes Rolling Matters
Glutes Rolling activates and loosens the hip muscles, improving mobility and stability.
For football players, this means:
Better hip rotation for passing and shooting.
Reduced risk of lower back strain.
Stronger, more stable movements when changing direction or shielding the ball.
Loosening the glutes early in your warm-up helps ensure powerful, controlled movements throughout training and matches.
Exercise Details
Focus Area: Glutes / Hips
Equipment: Foam roller
Duration: 30–45 seconds per side
Skill Level: All levels
Combine With These Warm-Up Exercises
Football Training Categories
Ready for the next step?
Explore the Ballmaster Training Mat for 100+ free skill videos and create your own training routines.