Lacrosse Ball - Glutes
The lacrosse ball glute release is a targeted self-myofascial release (SMR) technique designed to break up trigger points and relieve tension in the hip muscles. By applying focused pressure to the glutes, this exercise improves hip mobility and can help alleviate referred lower back pain.
The AI analyzes your recent lower-body training volume—specifically heavy hinges or squats—to recommend this release technique when your muscle recovery status indicates high glute fatigue. By tracking duration and your subjective difficulty rating, the system learns your tolerance for soft tissue work and adjusts future recovery sessions to prevent over-soreness. If you consistently log lower back pain, the app intelligently prioritizes this exercise to address potential upstream tightness in the hip complex.
Form Cues
- Sit on the floor and place the ball under the fleshy part of one glute
- Cross the ankle of the working leg over the opposite knee to open the hip
- Lean your weight onto the ball and roll slowly to find tender spots
- Pause on any tight spots and breathe deeply for 30–60 seconds
- Relax the muscle completely to allow the ball to sink in
- Don't roll directly over the hip bone or tailbone
- Don't tense the glute muscles while trying to apply pressure
- Don't hold your breath when you hit a painful trigger point
- Don't move quickly; this technique requires slow, sustained pressure
- Don't continue if you feel sharp, shooting nerve pain down the leg
Common Mistakes
- Rolling too fast
- Tensing up against the pressure
- Placing the ball on bone instead of muscle
- Applying too much pressure immediately
- Holding breath due to discomfort
Muscles Worked
This recovery exercise primarily targets the gluteus maximus and gluteus medius to release fascial adhesions and hypertonic muscle fibers. relaxing these powerful hip muscles, you can improve hip internal and external rotation while indirectly relieving tension in the lumbar spine.
Primary
Secondary
Get Personalized Coaching for Lacrosse Ball - Glutes
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.