Movement overview

The Glutes Roll is a self-myofascial release exercise targeting the gluteal muscles. It involves using a foam roller to apply pressure to the glutes, helping to release tension, improve flexibility, and enhance muscle recovery.

Step-by-step cues

1. Sit on the floor with your legs extended and place a foam roller under your glutes.
2. Bend your knees and place your feet flat on the floor.
3. Cross your right ankle over your left knee to target the right glute.
4. Place your hands on the floor behind you for support.
5. Shift your weight onto the right glute and slowly roll back and forth from the top of the glute to the bottom.
6. Continue rolling for 30-60 seconds, focusing on any tight or tender areas.
7. Switch sides by crossing your left ankle over your right knee and repeat the process for the left glute.

Technical tips

• Maintain a steady pace while rolling to effectively target muscle tension.
• If you find a particularly tight spot, pause and hold pressure for 20-30 seconds to help release tension.
• Keep your core engaged to maintain stability during the exercise.
• Breathe deeply and relax your muscles as much as possible while rolling.
• Adjust the pressure by shifting more or less of your body weight onto the foam roller.