Sit on the roller and melt the tension out of your glutes.
Ease into tender spots and keep breathing, don't rush or grind through sharp pain.
Crossing an ankle over the opposite knee rotates the hip open so the roller can reach deep into the glute of the crossed side, one cheek at a time. Shifting your weight toward that hip and creeping over the tissue lets stubborn spots soften with each slow breath. After squats, deadlifts, or a long day in a chair, it is exactly what the area is asking for.
The figure-four position stretches the glute slightly so the pressure reaches deeper tissue instead of skating over slack muscle. Rolling with both feet down works, it just stays more superficial.
Move off that spot. You want dull muscular tenderness, not electrical or radiating sensations, so shift the roller and keep the pressure where it feels like muscle.
Crawl pace, with genuine pauses wherever you find a tight spot. Fast passes feel productive but give the tissue no time to actually let go.
