Today let’s learn how to foam roll your glutes properly! To get started, sit down on the ground, then go ahead and have a nice seat on the foam roller. Give yourself a solid base by planting your feet on the ground, and place one hand behind you.
To make it easy do it along with Dr. Justin, working on your right glute first. You are going to cross your right leg, and place your right ankle on top of your left knee. From here, you are just going to kind of rock back and forth, so you’re going to use your left foot and right hand as a way to roll that foam roller underneath your glute. Here is where you want to make sure that you get all the way to almost the lower back, then roll it all the way back to the butt bone. If you want, you can even lean to the right as well to get the outer part of that glute, so that you hit the outside part of that hip.
Just keep rolling back and forth, and once you find a good spot you want to make sure that you stay on that spot to try to loosen that up. This is beneficial because your glutes are going to be a tremendous help for keeping all the tension out of your low back, and to give you a little bit more hip mobility during your workout. You want to keep rolling back and forth for about 30 seconds, and once you feel loose enough go ahead and uncross your legs. With both feet on the ground, place your left hand behind you. From here we are going to switch sides, crossing your leg leg over this time, with your left ankle resting on your right knee. Carry out the same process on your left side to effectively loosening up your glutes before you start to work them!