Foam rolling your gluteus maximus will bring terrific relief to tightness and soreness throughout your legs and, especially, your glutes (butt). This stretch is really terrific for athletes, and runners in particular. However, really just about anyone will benefit, so we recommend giving it a shot today. Self myofascial release is really easy, and we’ve broken down how to self-massage your glutes into a really easy guide. Also be sure to check out some of our other foam roller exercises.
How to Foam Roll Your Gluteus Maximus
- Place a yoga mat on the floor first, for some extra cushioning. Then grab your preferred density of foam roller, putting it on top of the yoga mat, about 3/4 of the way back.
- Sit directly on top of the foam roller, so that it’s right underneath both of your buttocks.
- Place both hands onto the yoga mat behind you for support, and bend both legs to about a 45 degree angle.
- Now, use your left hand to gently place your right ankle onto your left knee.
- With your hand either on your ankle or thigh, slightly lean to right. This will isolate the gluteus maximus muscle.
- Gently and slowly roll back and forth until your find any trigger points.
- Hold for 20-30 seconds, then repeat on the other side.
Too complicated? Check out the video
The description might sound complicated…foam rolling is one of those things that is easier to do than to describe! Just take a look at the following video, which displays the steps described above. Try foam rolling your gluteus maximus today, and see how much better you feel!