Come to a seated position on an exercise mat with your back straight, chest lifted and hands placed flat on the mat directly behind you. Place both your legs in front of you, with your knees bent and feet firmly on the floor. Your feet should be shoulder width apart. Lift your left leg and cross it over your right leg, so that your ankle is resting on your lower thigh, just above your knee. This is your start position. Shifting your weight into your right thigh and applying pressure, gently roll back and forth on the foam roller, feeling for any particular areas of tension in your glutes. Repeat for the recommended amount of time before changing to the other side.