How to foam roll your glute

Foam rolling your glutes is a great way to massage your buttock muscles and ease muscle aches and pain in the region.

You can also work your way down your lower body and foam roll your other areas in your lower body such as your hamstrings, IT-band and calves.

Especially for people with piriformis syndrome which affects the sciatic nerve, foam rolling the glutes is great way to reduce pressure and pain.

If you are sitting or driving all day, your glutes (butt) muscles get tensed and tend to develop knots over time.

The easiest way to give your butt some release is a technique called self-myofascial release (SMR).

It’s a soft tissue therapy that uses a foam roller to roll out your soreness and tenderness in your muscles.

Benefits of glutes foam rolling

Foam rolling or self-myofascial release (SMR) is a self massage technique that uses a foam roller to massage overactive soft tissues.

It relieves muscle soreness, reduces pain, and restores normal muscle balance. 

How to Foam Roll Your Glutes (Butt):

  1. Sit on top of a foam roller with only right side of your butt on the roller. Cross the right foot over the left knee, and place your left hand on your right knee. 
  2. Slowly let your roller roll underneath the butt to the back of your hip bone until you find a tender spot. Hold it for 20-30 seconds until the tension is released.
  3. Switch legs and repeat.

Tips :

  • Only your right side of buttocks should be on the foam roller and has your bodyweight on.  
  • Your left hand should be on the floor to balance yourself while rolling. 
  • keep your torso straight, chest up, and shoulders back and down. 
  • Support your body weight on your hands. 

Exercise Table

Reps Sets Level Location
20-30 secs hold 1 Easy Gym or Home

Works Cited:

  1. "What Is Piriformis Syndrome?" Spine-health. N.p., n.d. Web. 17 Aug. 2015.
  2. Kuhland, Jeff. "What Is a Foam Roller, How Do I Use It, and Why Does It Hurt?" Breaking Muscle. N.p., n.d. Web. 17 Aug. 2015.



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