Massage ball glute release
Sit on a massage ball to target knots in your glutes that a foam roller cannot quite reach.
BeginnerMassage ballLow impactSuggested: 40 sec per side
How to do it
- Sit with a ball under one glute and your hands behind you.
- Bend your knees and plant your feet.
- Shift your weight onto the ball.
- Make small circles and pause on tender spots.
Work one side, then switch. Timed sets run once per side.
Form tips
- Cross the ankle over the knee for more pressure.
- Keep breathing slowly.
Muscles worked
GlutesOuter hips