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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

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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. 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. Article Foam Roll Glutes: The Angle Most People Get Wrong Most people foam roll glutes wrong. Brian L. breaks down the exact angle, pressure, and timing that actually release tight glutes for good. Answer How Often Should I Foam Roll My Glutes Foam roll your glutes 3-5 times per week for maintenance, or daily if you sit for long hours or train legs heavily. 60-90 seconds per side. Answer How to Foam Roll Glutes for Hip Pain Relief Foam roll your glutes by rolling from hip to glute base for 30-60 seconds per side, pausing on tight spots to ease hip pain. Answer How to Foam Roll Glutes for Lower Back Pain Tight glutes pull on the lumbar spine. Use this step-by-step technique to foam roll your glutes and relieve lower back pain effectively.