Mobility
Massage Ball Glute Release
The Massage Ball Glute Release is a self-massage technique that applies gentle pressure to the buttock muscles. It is used to address a feeling of tightness rather than build strength.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit on the floor with knees bent, feet flat, and hands behind you for support.
- Place the ball beneath the fleshy part of one buttock.
- Shift some of your weight onto the ball.
- Move your hips in small, slow circles over the ball for the allotted time.
- Lift your weight away from the ball using your hands and feet.
- Remove the ball.
Form cues
- Keep the pressure mild.
- Let your buttock muscles relax.
- Breathe normally throughout.
Common mistakes
- Dropping your full weight onto the ballKeep enough weight through your hands and feet to control the pressure.
- Pressing against boneReposition the ball away from your tailbone, sitting bone, or the bony side of your hip.
Safety
Excessive or prolonged pressure can cause bruising or lingering soreness. Pressure near a nerve can trigger tingling, numbness, or pain down the leg.
- Stop immediately for sharp pain, radiating pain, tingling, or numbness.
- Avoid bruised, swollen, injured, or irritated areas.
- Use a softer ball if a firm one feels too intense.
Get advice from a physiotherapist or doctor first if you have persistent buttock pain, symptoms traveling down your leg, or a recent hip injury or surgery.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Massage Ball
Sets and reps
- Sets
- 1–2
- Target
- 30–60 seconds
- Rest
- No rest timer
Apply the target time to each side; longer sessions are not necessarily more helpful.