Roll Glutes Sitting on Floor
Seated on a foam roller with the hands behind, the body leans onto one buttock and rolls it in short passes to loosen the glutes.
How to do it
Setup
Seated on the roller, hands on the floor behind, knees bent, one ankle crossed over the other knee if the hips allow.
Steps
- Lean toward the side of the crossed leg so that buttock takes the roller.
- Roll in short passes across the buttock, from the sit bone to the top of the hip.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Sitting straight onto the tailbone: lean to one side so the muscle, not the bone, is on the roller. Forcing the crossed knee down: let it fall only as far as the hip is at ease. Rolling through a sharp or tingling pain: move off the spot.
Breathing
Steady throughout; never held.
