Massage Ball Glute Stretch: Gentle Pressure, Easy Movement
Glute comfort
Comfortable hip movement helps you turn through the golf swing without feeling unnecessarily restricted. Your glutes help control the hips and support balance as you swing. Gentle self-massage can be a way to explore a tight-feeling area and check how comfortably the hip moves before practice. Treat this as a comfort and movement drill: it does not strengthen the glutes or guarantee extra distance. Follow it with a few easy practice swings and notice how the turn feels.
Step 1. Watch the setup and movement
Step 2. Find the glute and move gently
Choose a massage ball that lets you control the pressure comfortably. A harder ball is not automatically better. Place your mat on level ground with enough room to support yourself steadily.
Find the padded upper glute area behind the side of your hip. Place the ball under the muscle, avoiding direct pressure on the hip bone or lower back.
Lean sideways with the bottom leg straight and the top knee bent, keeping that foot planted. Rest on your forearm and use the other hand for support. Ease a little weight onto the ball; keep enough weight through your supports to make the pressure comfortable. Try a brief pause of 5–10 seconds to check how it feels.
With the ball resting in place, gently bend the bottom knee towards your body, then return the leg to its starting position. Use a small, slow movement and reduce pressure whenever needed. Repeat on the other side.
| Movement | What to do |
|---|---|
| 1. Find a comfortable spot | Position the ball under the upper buttock muscle, away from bone and the lower back. |
| 2. Control the pressure | Support yourself through the forearm, other hand and planted top foot. Ease onto the ball gently. |
| 3. Bend and return | Bring the bottom knee towards you within an easy range, then return slowly. One complete bend-and-return is one repetition. |
| 4. Swap sides | Set up carefully on the other side and use the same controlled movement. |
What to watch for
| What you notice | What to try |
|---|---|
| Pressure feels painful | Take weight off the ball or use a softer ball. Do not wait for pain to fade while pressing harder. |
| Ball presses on bone | Unload and reposition it on padded buttock muscle. |
| Body twists or support slips | Reset the forearm, hand and planted foot, and make the knee movement smaller. |
| Knee movement feels forced | Reduce the range or finish the drill. The knee does not need to reach a particular height. |
Stop if you feel pain, tingling, numbness or shooting symptoms. This drill is not a treatment for sciatica or persistent pain; seek qualified advice if those symptoms occur.
Your focus: Glute comfort
Step 3. Complete your round
What to do
Complete up to 18 gentle bend-and-return movements: nine on each side. Bend the bottom knee towards you and return it slowly. That complete movement is one repetition and one tick. The setup pause is not another repetition.
Take pressure off the ball and rest as needed. Change sides after the first nine, setting up carefully before continuing.
| Score | When to award it |
|---|---|
| 1 point | You complete the shot, routine or movement described above. |
| 0 points | You do not complete the attempt. |
FAQs
How do I set up this drill?
Choose a massage ball that lets you control the pressure comfortably. A harder ball is not automatically better. Place your mat on level ground with enough room to support yourself steadily.
Find the padded upper glute area behind the side of your hip. Place the ball under the muscle, avoiding direct pressure on the hip bone or lower back.
What should I focus on during practice?
Complete up to 18 gentle bend-and-return movements: nine on each side. Bend the bottom knee towards you and return it slowly. That complete movement is one repetition and one tick. The setup pause is not another repetition.
Take pressure off the ball and rest as needed. Change sides after the first nine, setting up carefully before continuing.
What should I keep in mind when practising?
My cue for this drill is simple: gentle pressure, easy movement. Use the ball to explore how the glute feels, keep the supports steady and finish with a few relaxed practice swings. There is no prize for using the hardest ball or pressing through pain.
Give your next practice a purpose.
Find illustrated drills, save your favourites and record your practice in the Golf Practice Made Fun App.
Try the App Free ↗14 days free · No card required
