Glute Medius SMR

Self-myofascial release technique using a foam roller to reduce tension and improve mobility in the glute medius muscle.

Instructions

1. Sit on the floor with the foam roller positioned perpendicular under one hip, supporting yourself with your hands behind you.
2. Keep the opposite leg bent with foot on the floor for support, or place it across the rolling leg for deeper pressure.
3. Using your arms and legs to control pressure, slowly roll the foam roller from your hip to just below the top of the thighbone (TFL area).
4. When you find a tender spot, pause and hold for 20-30 seconds while breathing deeply.
5. Complete the prescribed time on one side, then switch to the other hip.

Tips

• Breathe deeply throughout the release to help relax the muscle
• Adjust pressure by changing hand and leg position
• Focus on slow, deliberate movements rather than rapid rolling
• Do not roll directly on bone - stay on the muscular tissue
• Perform this technique as part of a mobility or warm-up routine