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Lacrosse Ball Glute Release
Self-myofascial release technique using a lacrosse ball to target gluteal muscles, alleviating tension, breaking down knots, and improving flexibility and blood flow for better mobility and reduced pain.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Abductors
7/10TFL
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
30-60 seconds • Rest briefly between spots
How to Perform
Sit on the floor with knees bent and feet flat. Place the lacrosse ball under one glute in the fleshy area, avoiding the tailbone.
- Lower your body weight onto the ball to apply pressure.
- Shift slightly to find a tender trigger point.
- Hold sustained pressure for 30-60 seconds while breathing deeply.
- Optionally, cross the ankle over the opposite knee for deeper access.
- Perform small hip circles or rotations if adding movement.
- Move the ball to another spot and repeat.
- Switch to the other side after completing one glute.
Coaching Tips
Form Cues
- Breathe deeply
- Sink into tender spots
- Use body weight control
- Avoid sharp pain
- Relax the muscle
Breathing
Inhale deeply through the nose and exhale slowly through the mouth to promote muscle relaxation during pressure.
Tempo
0-30-0
Range of Motion
Apply pressure until discomfort lessens, typically 30-60 seconds per spot, exploring the full glute area without bony prominences.
Safety
Safety Notes
- Avoid direct pressure on sciatic nerve or bony areas like tailbone or hip bone
- Stop if sharp pain, numbness, or burning occurs
- Start with lighter pressure for beginners
- Consult professional for chronic hip or sciatica issues
Spotting
No spotting required; self-performed safely at home.
Common Mistakes
- Pressing on nerves causing tingling
- Using excessive force leading to bruising
- Ignoring breathing and tensing up
- Targeting bony areas
- Prolonged pressure without relief
When to Avoid
- Acute hip injuries
- Sciatica or nerve pain
- Recent surgery in gluteal area
Flexibility Needed
- Basic ability to sit and cross legs
Also known as
Glute Lacrosse Ball Massage, Lacrosse Ball Glute Self-Release, Glute Trigger Point Release
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