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Level 1 | Spiky Ball Release Glutes

Jon Grayson

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How Often: 1 to 2 minutes at a time. Daily & often

Description: Laying flat on your back with knee bent. Place a spiky ball under your glute/buttock and slowly roll the hips to one side and back. Aim to feel a tenderness over the glute muscle region and find any trigger point spots. Ideally this feels tender at the time but feels loose afterwards.

Top Tip: Keep moving the spiky ball around to find different spots on tenderness.

Goal: Improve mobility and help reduce pain/stiffness around the hip and pelvis