Foam Roll Glutes

Equipment Needed: 

  • Open floor, or yoga mat
  • Foam Roller



  1. Sit on a foam roller
  2. Cross one leg over the other, placing your ankle on top of the opposite knee
  3. Lean towards the side of the up leg so that your weight is on one butt cheek
  4. Roll back and forth
  5. You may need to lean more or less to that side depending on where you are tender
  6. Focus on any particularly tender areas
  7. 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:

  • N/A

If you want more of a challenge:

  • N/A