Right way to foam roll glutes

[ProMode]

Mosty I read that you foam roll the gluteus maximus up and down, but ive seen a video of a physiotherapist saying I should roll the gluteua maximus from side to side since what i dont need is to lengthen those muscles evwn more, so what do u guys think? up ans down or side to side?

[thinkgreen]

I don't think it really matters. Do both if you are unsure.

[kanis999]

Foam rolling the glutes is child's play compared to lacrosse balling the glutes. The only way I'm able to penetrate the deep layers and get to my trigger points is by sitting on a lacrosse ball, or using a lacrosse ball against the wall. Foam rollers have too much surface area imo.

As for direction of travel, you want to roll with the grain I believe. I don't think it really matters though, as long as you're emphasizing the areas that actually have trigger points and consciously trying to relax the muscle as you do it.

[grouchyjarhead]

^^Ditto. Get a lacrosse ball. Enjoy the pain.

[5ourdiesel]

IMO the best way to foam roll is to work down the entire length of the muscle- from the origin to the insertion point of the muscle. It really helps looking at an anatomy diagram to pinpoint where the muscles attach. For glutes and most muscles, I have found that it's also best to go very slow. Many people make the mistake of going back and forth quickly and repeatedly over the whole muscle. What you should do is start at one end of the muscle and hold the foam roller at a specific spot and work your way down the muscle inch by inch one minute at a time. If it's painful and uncomfortable, you're doing it right

[dmacdonal9]

I like to position a barbell at about waist height in a rack. That way I can lie back on the ball or roller and grab the bar overhead. You can vary the pressure by taking more or less of the weight with your arms.

You can lie flat out this way and work angles you can't achieve when your weight is supported by hands or feet on the floor.