Roll Glutes Sitting on Floor Alternative
12 substitute exercises that target the same muscles
Kneeling Forward Hip Circles
Roll Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)
Roll Hip Lat Stretch
Seated Pigeon Stretch
Kneeling Straight Leg Circle
Bent Leg Side Kick (Kneeling)
Swim Leg Circle
Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)
Glute Bridge Hip Abduction
Kneeling Leg Half Circle
Resistance Band Monster Walk
Bridge Hip Abduction
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Roll Glutes Sitting on Floor trains
Primary Gluteus Maximus
Secondary Gluteus Medius Gluteus Minimus
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