← EXERCISE LIBRARYRecovery
Massage Ball Glute Release
Seated ball work into the glutes and deep hip rotators with sustained pressure and small movement. Around two minutes per side after running, lifting or a long day seated.
- 01Sit on the floor with a massage ball under one glute and both hands behind you for support.
- 02Cross the ankle of the working side over the opposite knee to open the hip.
- 03Shift slowly until the ball finds a dense spot in the meat of the glute, avoiding the sit bone itself.
- 04Hold the pressure for thirty to forty-five seconds, breathing out slowly rather than tensing.
- 05Rock the knee in and out five to ten times over the spot, then move to a new spot for two minutes total per side.
- 01Stay off the bone — find the muscle beside it.
- 02Let your weight down onto the ball gradually.
- 03Move the knee, not the ball.
- 01Sitting directly on the sit bone — bony contact is sharp and no tissue is being worked.
- 02Skidding around looking for spots — the pressure never stays long enough anywhere to matter.
- 03Bracing against the pressure — holding tension defeats the point of the hold.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.