Foam rolling the glutes can also help relieve muscle tension and tightness in the hip. Here's how to foam roll the glutes:

1. Sit on the ball/foam roller with your knees bent and feet flat on the floor.

2. Lean your weight onto one side.

3. Place your hands on the floor behind you for support.

4. Slowly roll back and forth over your glute on the side you are targeting.

5. If you find a particularly tender spot, pause and hold the roller on that area for a 10-20 seconds to apply more pressure and let the tension subside.

6. Continue rolling for 1-2 minutes using the movement strategies in the video, then switch to the other side and repeat.

7. Remember to breathe deeply and relax your muscles while rolling.