Foam Roll Lateral Hip

Foam Roll Lateral Hip

Foam rolling the lateral hip is an effective self-myofascial release technique targeting the muscles on the side of your hips, particularly the gluteus medius, gluteus minimus, and the tensor fasciae latae (TFL). These muscles are essential for hip stability, balance, and proper gait. By lying on your side and positioning a foam roller under your hip, you can apply controlled pressure to release tightness, improve flexibility, and promote blood flow to these muscles.

Athletes and fitness enthusiasts will find foam rolling the lateral hip especially useful for reducing tension and soreness caused by activities that demand strong hip muscles, such as running, cycling, and weightlifting. This technique can help alleviate hip discomfort, promote proper alignment, and reduce the risk of injuries that stem from muscle imbalances.

Incorporate foam rolling for the lateral hip into your warm-up or cooldown routine by rolling back and forth along the side of your hip, adjusting the pressure by varying your body weight. Regularly practicing this technique will enhance hip mobility, relieve muscle soreness, and encourage balanced movement patterns for better performance in sports and daily activities.

Equipment Needed: 

  • Open floor, or yoga mat
  • Foam Roller

 

Instructions: 

  1. Lie on your side with a foam roller on the outside of your hip
  2. The foam roller should be on the soft tissue between the bony prominences of your pelvis and thigh bone (femur)
  3. Rock back and forth and roll up and down looking for tender spots
  4. Focus on any particularly tender areas
  5. Roll for the prescribed amount of time then switch sides

 

Common Errors:  

  • Make sure to relax the muscle being massaged

 

Progressions / Regressions:

If this is too challenging:

  • Use the opposite foot to help support more of your weight

If you want more of a challenge:

  • Use a smaller mobility tool like a softball or lacrosse ball (but go slowly)

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