# Glutes | FREE 4K Videos | 321 STRONG

> Target your glutes with focus on the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus with special emphasis on the Piriformis. This guided routine improves hip stability and performance.

**URL:** https://321strong.com/videos/glutes

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# Glutes
  Massage Gluteus Maximus, Medius, and Minimus 

       
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## About This Video
  Target your glutes with focus on the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus with special emphasis on the Piriformis. This guided routine improves hip stability and performance. 

  
### How to Perform This Technique
    1  Sit with one hip or the other on the roller, with your leg out-stretched on the floor.

   2  For more intense massage, place the same side foot above the opposite knee above the patella.

   3  Keep your head straight, facing somewhat down the whole time.

   4  Place one hand just behind you on the mat for support as you roll over your hip region.

   5  If you find a tight or knotted area, hold pressure directly on it for 5-10 seconds, and then roll back and forth to release tension. Repeat this 2-3 times for increased benefit.

   6  Perform approximately 10 complete rolls (back and forth).

    
### Benefits
      Release piriformis syndrome and sciatic nerve tension     Activate glutes before lower body workouts     Reduce lower back pain caused by glute tightness     **Pro Tip:** Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body. 

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#### Video Details
   Duration: 1:09   Quality: 4K (2160p)   Level: All Levels      
#### Other Videos
 [View All 13 Videos](/videos)          
## Read More on This Technique
 Guides and answers on 321strong.com that cover this exact movement.

  [Answer How to Foam Roll Glutes for Sciatic Nerve Relief Sit in a figure-4 position on the roller, lean toward the tight glute, and roll slowly. Hold tender spots 20-30 seconds to release the piriformis.](/answers/how-to-foam-roll-glutes-for-sciatic-nerve-relief)[Answer Foam Rolling Glutes With Sciatica: Safe or Not? Yes, foam rolling your glutes can help sciatica by releasing piriformis tension. Here's how to do it safely without worsening nerve pain.](/answers/foam-rolling-glutes-with-sciatica-safe-or-not)[Answer How to Foam Roll Your Glutes After Sitting All Day Sitting compresses your glutes and tightens the piriformis. Here's how to foam roll effectively after a desk day, and how often to do it.](/answers/how-to-foam-roll-your-glutes-after-sitting-all-day)[Answer How to Foam Roll Your Glutes Properly Cross one ankle over the opposite knee, roll each glute 60 to 90 seconds, and pause on tender spots to release the piriformis properly.](/answers/how-to-foam-roll-your-glutes-properly)[Answer How to Roll Glutes Cross one ankle over the opposite knee, lean into the glute, and roll slowly for 30-60 seconds per side to release tight glutes and piriformis.](/answers/how-to-roll-glutes)[Answer Can You Foam Roll Glutes Before a Workout? Yes. Foam rolling glutes before a workout releases hip tightness, improves range of motion, and primes the muscle for activation.](/answers/can-you-foam-roll-glutes-before-a-workout)