Foam Roll Glutes

BeginnerBodyweight

Foam rolling the glutes is a self-massage technique that eases tightness and boosts blood flow to the muscle. Crossing one leg over the other concentrates pressure on the glute so you can work out knots and tight spots. It's a handy recovery tool to loosen up before or after training.

How to do it

1
Sit on the foam roller with your hands on the floor behind you for support.
2
Bend your knees and cross one ankle over the opposite knee.
3
Shift your weight onto the glute of the crossed leg.
4
Roll slowly back and forth to hunt for tight or tender areas.
5
Keep working the spot until the tension eases, then switch to the other side.

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