Videos
Instructions
- Sit on the floor with your legs bent and hands behind you for support.
- Place a lacrosse ball under one glute, crossing the ankle of the same side over the opposite knee.
- Lean slightly toward the side being targeted to apply pressure.
- Roll slowly in small movements to locate tight spots.
- Hold gentle pressure on tender areas for 20-40 seconds.
Technical tips
- Keep movements slow and controlled.
- Shift weight gradually to adjust pressure intensity.
- Relax the targeted muscle to allow deeper release.
Breathing tips
- Inhale deeply as you position yourself.
- Exhale slowly while applying pressure to release tension.
- Maintain steady, relaxed breathing throughout.
Medical restrictions
- Avoid with acute hip or glute injuries.
- Not recommended with recent hip surgery.
- Consult a professional if experiencing sciatic nerve pain.
Description
The Glute Smash is a self-myofascial release exercise performed with a lacrosse ball to relieve muscle tension in the glutes and surrounding hip area. This technique is particularly effective for addressing tightness in the piriformis and deep hip rotators, which can often contribute to discomfort or restricted mobility. By applying direct pressure to the gluteal muscles, the Glute Smash helps break down adhesions, improves blood circulation, and promotes muscle recovery. It is widely used by athletes, fitness enthusiasts, and individuals with sedentary lifestyles to counteract the effects of prolonged sitting or repetitive lower body training. Regular practice of the Glute Smash can enhance hip mobility, support better posture, and reduce the risk of overuse injuries. It is also a valuable addition to warm-up or cool-down routines, as it prepares the glutes for performance and aids in post-exercise recovery. Simple yet highly effective, this exercise requires only a lacrosse ball and can be performed almost anywhere, making it an accessible tool for anyone looking to improve lower body function and overall movement quality.
What is the Glute Smash exercise used for?
The Glute Smash is used to release tension in the glutes and hip area, improve mobility, and support muscle recovery.
How long should I hold the Glute Smash on a tight spot?
Hold gentle pressure on a tight spot for 20 to 40 seconds while maintaining slow, steady breathing.
Can the Glute Smash help with sciatic pain?
The Glute Smash may relieve tension from the piriformis that sometimes contributes to sciatic discomfort, but consult a healthcare professional before use.
Do I need special equipment for the Glute Smash?
You only need a lacrosse ball and a flat surface, making the exercise simple and portable.
When should I do the Glute Smash?
The Glute Smash can be done before workouts to improve mobility, after workouts for recovery, or anytime to reduce muscle tightness.