I'm going to demonstrate how to foam roll your glutes. So, you're going to actually sit on the foam roller to start. Take the roller, sit on it, pick a side you want to start with. I'll start with the right side, making sure alignment stays correctly so my hand is directly under my shoulder. I'm going to lean to the right side. This is going to hit more glute medius, that's the outer portion of your glute. Stay on this for about 1-2 minutes.
If you want to turn it up a notch, you could always cross your opposite leg on the top of your thigh, and that will hit the muscle in a little bit more of an intense kind of way. You may feel the piriformis here, which is perfectly okay since it is a small muscle in the glutes that tends to get very tight. So take your time, roll again towards the inside or roll your body out and then focus on the middle. That was my right side, I'm going to do my left, focusing on the glute mede, turning my body out, 1-2 minutes or about 10 rolls, focusing where the tension is higher on staying there. And if I want to turn it up a notch again, I'm going to cross my ankle on top of my upper thigh, and this is going to hit more piriformis and might get more deeper into the muscle. If you want to, you always have the option again of using a smaller, more dense prop that will hit the muscle much more intensely. And that's how you foam roll for your glutes.