Glutes
Lacrosse Ball Glute Release
The Lacrosse Ball Glute Release is a foam rolling exercise for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 65% and gluteus medius 35%.
How to do it
- Sit on a mat and place a lacrosse ball under one glute.
- Place the hands on the floor behind you and lean toward the ball side.
- Cross that ankle over the opposite knee to open the glute.
- Roll in small, slow circles for 30 to 60 seconds, pausing for a few breaths on tender spots.
- Stay off the tailbone, the hip bone and any spot that sends tingling down the leg, then switch sides.
Tips
- Control the pressure by shifting weight between the hands and the ball.
- Breathe out slowly and let the muscle soften over the ball.
Common mistakes
- Rolling onto the tailbone or pelvic bone.
- Rolling fast instead of pausing on tender spots.
Muscles worked by the Lacrosse Ball Glute Release
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Sitting on the roller or ball, one side at a time. Rolling body weight over a foam roller or ball presses on the rolled muscle; it is soft tissue work, so only the rolled area is coloured (tier 1) and nothing counts as load.
Lacrosse Ball Glute Release alternatives
Different equipment
Frequently asked questions
What muscles does the Lacrosse Ball Glute Release work?
Mainly the gluteus maximus and gluteus medius.
Is the Lacrosse Ball Glute Release good for beginners?
Yes. The Lacrosse Ball Glute Release is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Lacrosse Ball Glute Release?
For example the Foam Roll Glutes. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.