In this video, I wanted to explain how to foam roll your gluteus maximus.
Why do you have to foam roll out your gluteus maximus?
A lot of people build tension in the gluteus maximus area and that unnecessary tension can place unnecessary stress on the sacroiliac joint or can lead to unnecessary stress on the hip or the lower back.
Most of the time, people don’t know until someone checks to see if their gluteus maximus is overactive.
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I wanted to go through two different gluteus maximus foam rolling exercises that you can do. I had Donnalee demonstrate.
Use a full foam roller. The one that I have here is a three-foot foam roller, but you can also use a one-foot foam roller.
#1 – Foam Rolling the Ischial Tuberosity with Two Legs
Start by sitting on the foam roller on your seat bone, which is the bony part you feel in your seat, also called the ischial tuberosity. Roll down towards your knees slightly. Rollback over that ischial tuberosity and then roll up over the glute all the way up to the pelvis and back.
Foam Rolling the Ischial Tuberosity with Two Legs
With this exercise, you really have to be cautious of your shoulders. If you have a shoulder injury, you might not be able to get into this position so be very cautious. You want to work around the ischial tuberosity area or the sit bones area.
#2 – Foam Rolling the Ischial Tuberosity with One Leg
Move away from both legs and just focus on one leg. Move the foam roller to one side and repeat the exercise. Start off with your seat bone and roll down towards your knee, then return to the top of your pelvis.
Foam Rolling the Ischial Tuberosity with One Leg
You might feel your tension areas and that’s fine. Roll 5 to 10 times. Do not overdo it, because you will be irritating or aggravating the muscle.
Give one of those two foam rolling exercises for the gluteus maximus a go. If you are brand new at it, start off with the first one, which is level one. If you are a pro, go with the second variation and just focus on one leg. In order to make it more challenging, press more weight through your muscle.
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Rick Kaselj, MS
If you wanted to improve the activation, endurance, and strength in your gluteus maximus, then click here to grab your own copy of the Best Gluteus Maximus Exercises program.