Foam rolling Glutes and TFL muscle
Senior Physiotherapist, Founder and Director · Registered with the AHPRA (PHY0002060505)
Sports Rehabilitation · Musculoskeletal Problems · Sport Injuries · Neck pain, headaches, dizziness, jaw related neck pain
Kenny is a physiotherapist with over 18 years’ experience in musculoskeletal and sports rehabilitation. He has a focus on identifying the contributing factors behind pain and treating complex presentations including chronic spine pain, neck and headache disorders, jaw dysfunction, and persistent sports injuries. His approach combines manual therapy, dry needling, and active rehabilitation with strong emphasis on education and patient outcomes. He is also a GEMt dry needling teacher and demonstrator. As an endurance athlete with experience in marathons, Ironman, CrossFit, basketball, and ultra endurance events, he brings a performance athlete's perspective to rehabilitation and load management.
Last reviewed: 12 August 2025
How to properly foam roll your Glutes and TFL (Tensor Fascia Latae muscle) - self release techniques explained by physiotherapist Kenny from Physio K.
1. Foam rolling exercises glutes
Start with sitting on a foam roller. Lean backwards and put one foot on top of the opposite knee. Now slowly roll up and down over your glutes. Try not to go too fast. The faster you go, the less deep you will go, so try to do this very slowly.
You can play around with this, you can go a little bit more on the side, a little bit more on the back. Just search for your sweet spot and try to get some release.
2. Foam rolling TFL
Turn on your side and focus on that part in between your hip bone and your pelvis and gently roll up and down while laying on your side. Same thing as in the previous exercise, do this for a few minutes on each side. The slower the better!
These are self release techniques for the stabilisers on the side around the pelvis, specifically the glutes and the TfL muscle. Try to do this multiple times per day!