1 - Place a foam roller on the floor and sit on top of it, positioning it under your glutes.
2 - Cross one ankle over the opposite knee to target the glute of the crossed leg more specifically, or keep both feet on the floor for a general release.
3 - Place your hands behind you on the floor for support and slightly lean toward the side you want to target.
4 - Slowly roll back and forth along the glute muscle, from just below the hip bone to the top of the hamstring.
5 - When you find a tender or tight spot, pause and hold that position for 20-30 seconds, allowing the muscle to release.
6 - Continue rolling slowly for 60-90 seconds per side, adjusting your body angle to target different areas of the glute.
7 - Switch sides and repeat the process for the opposite glute.
