- Place a foam roller on the ground and sit on it a bit side ways.
- Use your hands and feet to push off the ground to roll back and forth.
- You can also tilt your body forward and back to get a different feel and also massage the glute muscles that are located towards the side.
- The 3 major muscles of the glutes are the gluteus maximus, medius, and minimus.
- In the 2nd video I’m crossing one leg over the other to get a stretch as I foam roll. This variation is a bit more intense.
- Place a lacrosse ball on the floor and lower yourself onto the ball so your glutes are on the ball.
- Use your hands and feet to move your body over the ball in any direction – left to right, up and down, or in small circles in specific areas.
- You can also try tilting your body in either direction to hit different areas, including the side of the glutes near the hips.
- Just like with the foam roller demonstration above, you can also cross one leg over the other to increase the intensity of the message.
