How long should a beginner do the lacrosse ball glute release for?

30 to 60 seconds per side is enough given how targeted a ball is compared with a wider roller. One round per side before or after lower-body training covers it, and pressing longer on one stubborn spot works better than adding full extra rounds.

What if you don't have a lacrosse ball for the glutes?

A tennis ball is softer but still works, especially early on. A firm foam roller in the seated cross-legged position covers more area with less precision, so foam rolling the glutes is a fair swap if a ball isn't available.

What is the lacrosse ball glute release good for, and when is it a poor choice?

It targets stubborn hip and glute tension that a broad roller glides past, which pairs well with hip mobility drills before squats or running. It is a poor choice the moment a spot sends sharp, radiating pain down the leg rather than a local ache, since that usually means a nerve is being pressed rather than a muscle, so ease off and get it checked instead.

Beginner

Lacrosse Ball Glute Release

A lacrosse ball reaches the deep hip and glute tissue that a broad foam roller can glide right over. Sitting on the ball and crossing the leg into a figure four lets you pin tight spots in the gluteus maximus and medius near the outer hip. It is a targeted follow-up to foam rolling for stubborn hip tension.

Equipment: Massage Ball
Body part: Glutes
Type: Recovery, Stretching
Browse by muscle: Gluteus Maximus, Gluteus Medius

How to do it

1
Sit on the floor and place a lacrosse ball under one glute.
2
Cross that ankle over the opposite knee to open the hip and expose the deeper tissue.
3
Support yourself with your hands and lean toward the ball to load it.
4
Roll in small circles or hold directly on a tight spot until it releases.
5
Work each side for 30 to 60 seconds, keeping the pressure firm but tolerable.

Tips

Move the ball a little toward the outer hip to reach the deeper rotators under the glutes.
Keep the ranges small since the ball works a much smaller area than a roller.
Breathe slowly and give each spot time to soften before shifting the ball.

Variations

Common mistakes

Sitting flat with weight even on both hips, so the ball never actually loads into the crossed-leg side.
The ball wanders in wide sweeps across the whole glute instead of parking on one spot long enough to matter.
Leaning so hard onto the ball right away that the muscle tenses up defensively instead of yielding to the pressure.
The crossed leg drops back down partway through, closing the hip and burying the exact tissue the setup was meant to expose.

Frequently asked

How long should a beginner do the lacrosse ball glute release for?: 30 to 60 seconds per side is enough given how targeted a ball is compared with a wider roller. One round per side before or after lower-body training covers it, and pressing longer on one stubborn spot works better than adding full extra rounds.
What if you don't have a lacrosse ball for the glutes?: A tennis ball is softer but still works, especially early on. A firm foam roller in the seated cross-legged position covers more area with less precision, so foam rolling the glutes is a fair swap if a ball isn't available.
What is the lacrosse ball glute release good for, and when is it a poor choice?: It targets stubborn hip and glute tension that a broad roller glides past, which pairs well with hip mobility drills before squats or running. It is a poor choice the moment a spot sends sharp, radiating pain down the leg rather than a local ache, since that usually means a nerve is being pressed rather than a muscle, so ease off and get it checked instead.

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