When people think of their glutes, they probably think of the prominent, fleshy gluteus maximus. However, there are two other gluteal muscles that are also working really hard to provide hip stability. Here’s a great way to release all three gluteal muscles and deep lateral rotators of the hip such as the piriformis.

Release Your Glutes and Rotators

1. You can breathe regularly as you practice this exercise. Or, if you want to make this muscle release exercise more Pilates-esque, practice Pilates breathing as you inhale and exhale.
2. Get on the roller so that you’re sitting on the side of your right hip. Slide your right leg out straight and bend your left leg. Rotate the left leg so that your knee is facing the ceiling, and put your left foot on the floor to provide support.
3. Inhale and exhale as you roll back and forth on the outside of your hip. As you roll this area, you’re rolling muscles like the gluteus medius and gluteus minimus.
4. Once this area starts to soften, start rotating your body slightly so that you’re now rolling the back part of your hip. This more fleshy area has the gluteus maximus and, deep in the hip joint, the rotators.
5. Allow yourself to rock back and forth, moving slowly on the roller, until you reach your tailbone.
6. Now, switch sides. Start on your left hip with your left leg extended. Bend your right knee and place your foot on the floor for balance.

Finding a Foam Roller

If you want to order a foam roller, I recommend the OPTP brand foam roller. Their foam rollers are firm and don’t dent or bend easily. It’s crucial for your foam roller to be firm and stay the same shape throughout its use.

Foam rollers are a great tool to elevate your Pilates mat work, but they’re also wonderful self-massage tools. Here’s a link to some foam roller stretches.

Release Your Glutes and Rotators Video

Here is a video for visual learners.

What do you think of this exercise? Does it feel good to roll over these often overused, underappreciated muscles? Let us know in the comments below.

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