Roll Glute Twist Lying on Floor – Video Exercise Guide & Tips

Roll Glute Twist Lying on Floor - Video Exercise Guide & Tips

In this video exercise guide, you'll learn how to do the roll glute twist lying on the floor. This exercise targets your glutes and helps increase hip mobility.

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By following proper form and technique, you'll maximize the benefits and avoid common mistakes. Whether you're a beginner or looking to progress, modifications are available.

Get ready to sweat and improve your lower body strength with this effective workout. So grab a mat and let's get started!

Key Takeaways

  • The Roll Glute Twist strengthens and tones the glute muscles.
  • It targets the gluteus maximus, the largest muscle in the buttocks.
  • The exercise enhances muscle activation by working against resistance.
  • It improves overall functionality of the glutes and increases hip and lower back flexibility.

Benefits of the Roll Glute Twist

One major benefit of the Roll Glute Twist is that it strengthens and tones your glute muscles. This exercise specifically targets the gluteus maximus, which is the largest muscle in your buttocks. By engaging and activating these muscles, you can build strength and definition in your glutes. As you roll your hips side to side, you're working against resistance, which further enhances muscle activation. This not only helps to tone your glutes but also improves their overall functionality.

In addition to muscle activation, the Roll Glute Twist also offers improved flexibility. As you perform the exercise, you'll notice an increased range of motion in your hips and lower back. This is because the twisting motion stretches and mobilizes the muscles and joints in these areas. Improved flexibility can have a positive impact on your overall fitness and daily activities. It can help to prevent injuries, enhance athletic performance, and make everyday movements easier and more fluid.

Proper Form and Technique

To perform the Roll Glute Twist with proper form and technique, start by lying on the floor. Begin by lying on your back with your knees bent and feet flat on the ground. Place your arms out to the sides for stability.

From this starting position, engage your core and glute muscles. Slowly roll your hips to one side, allowing your knees to drop towards the ground. Keep your upper body and shoulders glued to the floor as you twist. Pause for a moment at the end range of motion, feeling the stretch in your glutes. Then, return to the starting position and repeat the movement on the other side.

It is important to maintain control throughout the exercise and avoid using momentum to twist your hips. Be mindful of your breathing, exhaling as you twist and inhaling as you return to the starting position.

Common challenges with the Roll Glute Twist include lifting the shoulders off the ground or allowing the knees to come together instead of staying parallel. To modify the exercise, you can decrease the range of motion by not twisting as far, or by keeping your knees closer together. To increase the difficulty, you can hold a dumbbell or medicine ball between your knees while performing the exercise.

Remember to always listen to your body and work within your own capabilities.

Modifications and Progressions

To modify the Roll Glute Twist exercise, you can decrease the range of motion or add resistance to increase the difficulty. There are several modifications and advanced variations you can try to challenge yourself and continue progressing in your fitness journey.

One modification you can make is to decrease the range of motion. Instead of rotating your legs all the way to the floor, you can limit the twist to a smaller range. This can be helpful if you're just starting out or if you have any limitations or injuries that prevent you from performing the full movement.

Another modification is to add resistance. You can do this by using ankle weights or a resistance band. By adding resistance, you're increasing the workload on your glutes and challenging them even more.

For advanced variations of the Roll Glute Twist, you can try using a stability ball. Place the ball between your feet and perform the exercise as usual. This adds an extra element of instability, forcing your core and glutes to work harder to maintain balance.

Additionally, you can try performing the exercise on an unstable surface, such as a Bosu ball or a foam pad. This challenges your stability and engages more muscles in your lower body.

Remember to always listen to your body and choose modifications or advanced variations that are appropriate for your fitness level. Gradually increase the difficulty as you get stronger and more comfortable with the exercise.

Common Mistakes to Avoid

To ensure proper form and maximize the effectiveness of the Roll Glute Twist exercise, it's important to be aware of and avoid common mistakes. Here are three common mistakes to avoid and proper form techniques to keep in mind:

  • Rounding your back: One common mistake is rounding your back during the exercise. This can put unnecessary strain on your spine and reduce the effectiveness of the movement. To avoid this, focus on keeping your spine neutral and your core engaged throughout the exercise.
  • Using momentum: Another common mistake is using momentum to twist your legs instead of relying on your glute muscles. This can cheat the exercise and prevent you from fully engaging your glutes. Instead, make sure to use controlled movements and focus on using your glutes to initiate the twist.
  • Neglecting your breathing: Proper breathing technique is often overlooked, but it plays a crucial role in maintaining stability and maximizing the benefits of the exercise. Remember to inhale deeply before starting the twist and exhale as you rotate your legs, keeping your breath steady and controlled.

By avoiding these common mistakes and focusing on proper form techniques, you can ensure that you get the most out of your Roll Glute Twist exercise.

Now, let's move on to the next section to learn some tips for getting the most out of your workout.

Tips for Getting the Most Out of Your Workout

To maximize your workout and achieve the best results, follow these tips for maximizing results and improving workout efficiency.

First, set clear goals for yourself. Having a specific target in mind will help keep you focused and motivated throughout your workout.

Additionally, vary your exercises to challenge different muscle groups and prevent plateaus. Incorporating a mix of cardio, strength training, and flexibility exercises into your routine will help you achieve a well-rounded workout.

Next, pay attention to your form. Proper form not only prevents injuries but also ensures that you're targeting the right muscles and maximizing the effectiveness of each exercise. If you're unsure about proper form, consider working with a personal trainer or attending a group fitness class where you can receive guidance and feedback.

In addition to form, make sure to listen to your body. Push yourself, but also know when to rest and recover. Overtraining can lead to decreased performance and an increased risk of injury. Incorporating rest days into your routine and allowing yourself time to recover will ultimately lead to better results.

Lastly, don't forget about nutrition and hydration. Fueling your body with the right nutrients and staying hydrated are essential for optimal performance and recovery. Prioritize whole, nutrient-dense foods and drink plenty of water before, during, and after your workout.

Frequently Asked Questions

How Many Calories Does the Roll Glute Twist Exercise Burn?

The roll glute twist exercise can help you burn calories while targeting your glutes. It's a great way to engage your core and improve hip mobility. Beginners can modify this exercise by starting with smaller twists and gradually increasing the range of motion. Remember to engage your abs and keep your movements controlled.

The number of calories burned during the roll glute twist exercise will vary depending on factors such as body weight and intensity, but it can be an effective addition to your fitness routine.

Can the Roll Glute Twist Exercise Be Done by Beginners?

Yes, the roll glute twist exercise can be done by beginners. It's a great exercise to strengthen your glutes and improve your core stability.

To make it easier, you can modify the exercise by bending your knees and keeping your feet flat on the floor. This will provide more support and make it easier to roll your hips side to side.

The benefits of the roll glute twist for beginners include building a strong foundation and improving overall body control.

Is It Necessary to Warm up Before Performing the Roll Glute Twist Exercise?

Yes, it's necessary to warm up before performing the roll glute twist exercise. Warming up helps to increase blood flow to your muscles, making them more flexible and less prone to injury.

Additionally, warming up prepares your body for the physical demands of the exercise.

The roll glute twist exercise has many benefits, including strengthening your glutes, improving hip mobility, and enhancing core stability.

There are also variations of this exercise that can be done to target different muscle groups and add variety to your workout routine.

Can the Roll Glute Twist Exercise Help With Lower Back Pain?

Including the roll glute twist exercise in your daily workout routine can provide several benefits. One of these benefits is potentially helping with lower back pain. This exercise specifically targets the muscles in your glutes and lower back, improving their strength and flexibility.

To ensure proper form and technique, you should lie on the floor with your knees bent and feet flat. Then, gently roll your hips from side to side. As you perform this motion, be sure to engage your core and focus on the twisting motion. Listening to your body is important, so if you experience any pain or discomfort, it's best to stop.

How Often Should the Roll Glute Twist Exercise Be Performed to See Results?

To see results from the roll glute twist exercise, it's important to perform it regularly. How long it takes to notice changes will vary depending on factors like fitness level and consistency.

For beginners, it's recommended to start with a lower frequency, like 2-3 times per week, and gradually increase as you get stronger. Advanced exercisers can aim for 4-5 times per week.

Remember to modify the exercise to match your fitness level and avoid any discomfort or strain.


In conclusion, the roll glute twist is a beneficial exercise for targeting and strengthening the glute muscles. By maintaining proper form and technique, you can maximize the effectiveness of this exercise.

Modifications and progressions can be made to suit your fitness level and avoid common mistakes. Remember to listen to your body and make adjustments as needed.

By following these tips, you can get the most out of your workout and achieve your fitness goals.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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