Purpose: Breaks down adhesions and scar tissue that forms on the gluteus muscles as a result of repetitive use. Starting Position: Sit on the foam roller and cross one ankle over the opposite knee, leaning to the side of the leg that's crossed. Movement:
From the starting position, lean to the side that is crossed over and begin to slowly roll from the top to the bottom of your glute.
If any tender areas are found, bear down on them for 20-30 seconds and continue rolling once the pain is reduced.