The glutes have many areas that need attention. The muscles that most commonly need work are the smaller, deeper muscles - Piriformis and GOGO muscles, and the gluteus medius and minimus.

I’m going to include the the TFL (Tensor Fascia Lata) in this group - its technically not a butt muscle, but it does connect into the IT Band and can be worked in similar fashion.

Deep butt muscles - Set a grippy foam roller on an angle over a yoga block.

Lay on your side, with the foam roller nestled into the tissue under the iliac crest (the bony part of your hip on the side of your body), with the yoga block in front to work the muscles at the front of the hip, or behind, to work the small glutei muscles.

These areas often get stuck from extended periods of sitting. Tight muscles will feel harder and likely more sensitive - this is the place to work.

Sink in with your breath and then allow hip to slide along the foam roller.

Adjust the pressure using the other leg. Tuck and relax your pelvis for a deeper release.

Piriformis and GOGO’s - Lay on your back with knees bent and feet together. Place a massage ball under each of your butt cheeks,

Sink in with your breath, and lower your knees to the ground.

Sacrotuberous ligament - between the sit bone and sacrum you may find a hard and tender area - especially If you have ever pulled a hamstring before. This is an often neglected part of the hip, which can bring a deep sense of relief to the hip.

Lay on your back with the ball in the more tender part of this area, use your opposite leg to adjust the amount of pressure.

Sink in with your breath, then, gently slide your leg in and out.