Begin by placing the foam roller on a flat surface, and sit with one glute centered on the roller. Next, place at least one hand behind you for support while your feet are outstretched. Shift your weight to one side, with the body slightly rotated so more pressure is applied to one hip. Bend the leg you are not rolling so the foot is flat on the ground. The side that is being rolled can either be outstretched, or it can be crossed over the top of the other. I encourage you to try both positions to see which you prefer. Roll by slowly moving yourself downward so the roller moves up the glute at 1 inch, or 2.5 centimeters, per second (see figure 7.2a). If you find a tender spot, stop and hold for about 30 seconds. When the time is up, roll back through the muscle about four times; then, perform four to five hip flexion motions by raising the leg off the ground (see figure 7.2b).
Find more workouts like this in the Complete Guide to Foam Rolling