{"id":4437,"date":"2026-01-14T11:32:24","date_gmt":"2026-01-14T11:32:24","guid":{"rendered":"https:\/\/tonedbooty.com\/?p=4437"},"modified":"2025-12-09T11:35:19","modified_gmt":"2025-12-09T11:35:19","slug":"foam-rolling-stretching-for-sore-glutes","status":"publish","type":"post","link":"https:\/\/tonedbooty.com\/es\/foam-rolling-stretching-for-sore-glutes\/","title":{"rendered":"Foam Rolling &amp; Stretching for Sore Glutes"},"content":{"rendered":"<p>Sore glutes are one of the clearest signs that your workouts are working. But soreness that lingers too long, limits movement, or makes sitting uncomfortable can slow your progress and reduce the intensity of your next sessions. If you truly want rounder, stronger, better-shaped glutes, recovery is not optional. It is part of the training.<\/p>\n\n\n\n<p>Foam rolling and stretching are two of the most powerful recovery tools for women who train glutes consistently. They reduce soreness, improve blood flow, enhance range of motion, reduce tightness, and ensure your glute muscles can activate properly during workouts.<\/p>\n\n\n\n<p>This guide breaks down exactly <strong>why foam rolling works, which stretches matter most, how to do them safely, and how to build a full glute-recovery routine in just 10\u201315 minutes per day.<\/strong><\/p>\n\n\n\n<p>Let\u2019s begin.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Why Your Glutes Get Sore in the First Place<\/strong><\/h1>\n\n\n\n<p>Glute soreness usually comes from three training factors:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>New exercises<\/strong> that challenge the muscle in unfamiliar ways<\/li>\n\n\n\n<li><strong>High-volume workouts<\/strong> with lots of reps, sets, or pump movements<\/li>\n\n\n\n<li><strong>Loaded stretch exercises<\/strong> such as RDLs, hip thrusts, split squats, or bridges<\/li>\n<\/ol>\n\n\n\n<p>When your glute fibers are stressed, small micro-tears form. As they repair, they grow stronger and fuller \u2014 which is how your booty transforms.<\/p>\n\n\n\n<p>However:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Too much tightness<\/li>\n\n\n\n<li>Poor mobility<\/li>\n\n\n\n<li>Poor recovery<\/li>\n\n\n\n<li>Insufficient stretching<\/li>\n<\/ul>\n\n\n\n<p>can cause your glutes to become stiff, reduce activation, and increase compensations from your lower back or quads.<\/p>\n\n\n\n<p>Foam rolling and stretching fix that.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Benefits of Foam Rolling for Glute Recovery<\/strong><\/h1>\n\n\n\n<p>Foam rolling is a form of self-myofascial release. It targets the connective tissues around your muscles, releasing tension and increasing circulation.<\/p>\n\n\n\n<p>Here\u2019s what rolling the glutes actually does:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Breaks Up Muscle Tightness<\/strong><\/h3>\n\n\n\n<p>Deep tissue tension restricts how well your glutes engage. Rolling loosens the tissue so your muscles fire more effectively.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Improves Blood Flow<\/strong><\/h3>\n\n\n\n<p>More blood flow = more oxygen = faster repair and reduced soreness.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Reduces Delayed Onset Muscle Soreness (DOMS)<\/strong><\/h3>\n\n\n\n<p>Regular rolling can reduce intensity and duration of soreness after lower-body days.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Restores Range of Motion<\/strong><\/h3>\n\n\n\n<p>Tight glutes reduce hip mobility. Rolling improves flexibility and movement quality.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Helps Prevent Injuries<\/strong><\/h3>\n\n\n\n<p>By reducing tension in glutes, piriformis, and outer hips, rolling protects your spine, knees, and hips during exercise.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>How to Foam Roll the Glutes Properly<\/strong><\/h1>\n\n\n\n<p>Foam rolling is not simply sitting on a roller and sliding around. The effectiveness comes from angles, pressure, and controlled breathing.<\/p>\n\n\n\n<p>Below are the best ways to roll each area of the glutes.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Foam Rolling Technique 1: Gluteus Maximus Release<\/strong><\/h1>\n\n\n\n<p>This targets the biggest part of your booty.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How to Do It:<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sit on the foam roller with one foot crossed over the opposite knee.<\/li>\n\n\n\n<li>Lean slightly toward the crossed-leg side.<\/li>\n\n\n\n<li>Slowly roll from the top of the glute to just above the hamstring.<\/li>\n\n\n\n<li>When you find a tender point, pause and breathe for 10\u201320 seconds.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Why It Works:<\/strong><\/h3>\n\n\n\n<p>Releases deep tissue tension that causes stiffness and soreness after heavy hip thrusts, RDLs, and bridge variations.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Foam Rolling Technique 2: Gluteus Medius \/ Upper Glutes<\/strong><\/h1>\n\n\n\n<p>Located at the upper-outer booty, this area tightens easily from abductions, step-ups, curtsy lunges, and side-glute work.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How to Do It:<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sit on the roller and shift to the side.<\/li>\n\n\n\n<li>Roll diagonally from the top of the hip crest to mid-glute.<\/li>\n\n\n\n<li>Keep movements slow and controlled.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Why It Works:<\/strong><\/h3>\n\n\n\n<p>Releases the muscle that contributes to upper-glute roundness.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Foam Rolling Technique 3: Piriformis Release<\/strong><\/h1>\n\n\n\n<p>A tight piriformis can cause glute soreness, hip tightness, and even sciatic-like discomfort.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How to Do It:<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sit on the foam roller.<\/li>\n\n\n\n<li>Cross one ankle over the opposite knee.<\/li>\n\n\n\n<li>Lean into the glute of the crossed leg.<\/li>\n\n\n\n<li>Roll gently in small motions.<\/li>\n\n\n\n<li>Pause on tender spots.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Why It Works:<\/strong><\/h3>\n\n\n\n<p>This small muscle can compress nerves when tight. Rolling it restores balance in the glutes and reduces radiating pain.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Foam Rolling Technique 4: IT Band \/ Side Hip Release<\/strong><\/h1>\n\n\n\n<p>Although the IT band itself is not a muscle, the tissues around it benefit from rolling.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How to Do It:<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Lie sideways on the foam roller.<\/li>\n\n\n\n<li>Support your upper body with your hands and forearms.<\/li>\n\n\n\n<li>Roll the upper portion near the hip, not the entire length.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Why It Works:<\/strong><\/h3>\n\n\n\n<p>Relieves lateral tightness that pulls on the glutes and affects booty shape.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>How Long Should You Foam Roll?<\/strong><\/h1>\n\n\n\n<p>For best results:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30\u201360 seconds per glute area<\/li>\n\n\n\n<li>2\u20134 minutes total per side<\/li>\n\n\n\n<li>2\u20136 times per week depending on soreness and training frequency<\/li>\n<\/ul>\n\n\n\n<p>Rolling should feel slightly uncomfortable, but not painful.<br>Too much pressure can backfire \u2014 aim for moderate intensity.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Stretching for Glute Recovery: Why It Matters<\/strong><\/h1>\n\n\n\n<p>Foam rolling loosens the muscle and the fascia. Stretching then lengthens the muscle fibers, restoring mobility and promoting recovery.<\/p>\n\n\n\n<p>Stretching helps:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>reduce tightness<\/li>\n\n\n\n<li>improve posture<\/li>\n\n\n\n<li>allow deeper hip hinge movements<\/li>\n\n\n\n<li>support better booty activation<\/li>\n\n\n\n<li>prevent quad takeover<\/li>\n\n\n\n<li>reduce lower-back compensation<\/li>\n\n\n\n<li>maintain symmetry and muscle balance<\/li>\n<\/ul>\n\n\n\n<p>Below are the best glute stretches for women who lift.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Stretch 1: Seated Figure-Four Stretch<\/strong><\/h1>\n\n\n\n<p>Targets the gluteus maximus, medius, and piriformis.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How to Do It:<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sit upright with legs extended.<\/li>\n\n\n\n<li>Cross one ankle over the opposite thigh.<\/li>\n\n\n\n<li>Lean forward gently.<\/li>\n\n\n\n<li>Hold 30\u201345 seconds.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Why It\u2019s Effective:<\/strong><\/h3>\n\n\n\n<p>Releases deep glute tightness that builds up from thrusts, lunges, and squats.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Stretch 2: Pigeon Pose (Glute Deep Stretch)<\/strong><\/h1>\n\n\n\n<p>This is one of the most powerful glute stretches.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How to Do It:<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Start on hands and knees.<\/li>\n\n\n\n<li>Bring one knee forward and place it behind your wrist.<\/li>\n\n\n\n<li>Extend the opposite leg straight back.<\/li>\n\n\n\n<li>Lean forward into the stretch.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Why It\u2019s Effective:<\/strong><\/h3>\n\n\n\n<p>Targets glutes, hip rotators, and outer glute structures deeply.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Stretch 3: Standing Glute Stretch<\/strong><\/h1>\n\n\n\n<p>Great for beginner flexibility and post-workout cool down.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How to Do It:<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Stand and cross one ankle over the other knee.<\/li>\n\n\n\n<li>Sit back into a mini-squat.<\/li>\n\n\n\n<li>Hold onto a wall or chair if needed.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Why It Works:<\/strong><\/h3>\n\n\n\n<p>Lengthens glutes while improving balance and hip mobility.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Stretch 4: Lying Glute Crossover Stretch<\/strong><\/h1>\n\n\n\n<p>Opens the lower back and glutes together.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How to Do It:<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Lie on your back.<\/li>\n\n\n\n<li>Bring one knee across your body.<\/li>\n\n\n\n<li>Keep shoulders flat on the ground.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Why It Works:<\/strong><\/h3>\n\n\n\n<p>Reduces tension after heavy hip-hinge days like RDLs or split squats.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Stretch 5: Kneeling Hip Flexor Stretch (Indirect but Essential)<\/strong><\/h1>\n\n\n\n<p>Tight hip flexors reduce glute activation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How to Do It:<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Kneel with one foot forward.<\/li>\n\n\n\n<li>Shift hips forward gently.<\/li>\n\n\n\n<li>Keep torso upright.<\/li>\n\n\n\n<li>Hold 20\u201330 seconds per side.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Why It Works:<\/strong><\/h3>\n\n\n\n<p>When hip flexors release, glutes can contract fully, improving both shape and recovery.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>How to Combine Foam Rolling and Stretching Effectively<\/strong><\/h1>\n\n\n\n<p>Below is an ideal post-workout recovery routine.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Phase 1: Foam Roll (5\u20138 minutes)<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Glute Max \u2014 1 min<\/li>\n\n\n\n<li>Glute Medius \u2014 1 min<\/li>\n\n\n\n<li>Piriformis \u2014 1 min<\/li>\n\n\n\n<li>Side Hip\/IT Band \u2014 1 min<br>Repeat for the opposite side.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Phase 2: Static Stretching (5\u20138 minutes)<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Figure-Four Stretch \u2014 30 sec each side<\/li>\n\n\n\n<li>Pigeon Stretch \u2014 30 sec each side<\/li>\n\n\n\n<li>Standing Glute Stretch \u2014 30 sec each side<\/li>\n\n\n\n<li>Hip Flexor Stretch \u2014 30 sec each side<\/li>\n<\/ol>\n\n\n\n<p>This routine restores balance, reduces soreness, and enhances long-term performance.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>When to Foam Roll and Stretch<\/strong><\/h1>\n\n\n\n<p>Here\u2019s the best timing:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Before Workouts (Quick Version)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 seconds glute rolling<\/li>\n\n\n\n<li>10\u201320 seconds dynamic stretch<\/li>\n\n\n\n<li>1\u20132 activation exercises<\/li>\n<\/ul>\n\n\n\n<p>This improves movement quality and booty activation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>After Workouts<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Full foam rolling<\/li>\n\n\n\n<li>Deep static stretches<\/li>\n<\/ul>\n\n\n\n<p>This reduces soreness and supports growth.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>On Rest Days<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Full routine<\/li>\n\n\n\n<li>Light mobility<\/li>\n\n\n\n<li>Walking or gentle movement<\/li>\n<\/ul>\n\n\n\n<p>Avoid complete inactivity if soreness is high. Movement promotes healing.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Signs You Need More Rolling and Stretching<\/strong><\/h1>\n\n\n\n<p>You may need 10\u201315 minutes of glute mobility if you notice:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lower-back pain after booty workouts<\/li>\n\n\n\n<li>quads taking over exercises<\/li>\n\n\n\n<li>hip tightness<\/li>\n\n\n\n<li>limited depth in squats or hip thrusts<\/li>\n\n\n\n<li>clicking or stiffness in hips<\/li>\n\n\n\n<li>poor glute activation<\/li>\n\n\n\n<li>soreness lasting more than 72 hours<\/li>\n<\/ul>\n\n\n\n<p>These are all signs the muscle is tight, fatigued, or inflamed \u2014 and recovery work will restore balance.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Mistakes to Avoid with Foam Rolling and Stretching<\/strong><\/h1>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Rolling too fast<\/strong><\/h3>\n\n\n\n<p>The slower the roll, the better the release.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Using too much pressure<\/strong><\/h3>\n\n\n\n<p>Pain causes muscles to tighten more, not release.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Stretching cold muscles too deeply<\/strong><\/h3>\n\n\n\n<p>Warm up slightly before attempting deep stretches.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Holding your breath<\/strong><\/h3>\n\n\n\n<p>Breathing relaxes the muscle and nervous system.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Ignoring the hip flexors<\/strong><\/h3>\n\n\n\n<p>Releasing them improves glute activation dramatically.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Optional Tools That Enhance Glute Recovery<\/strong><\/h1>\n\n\n\n<p>You do not need expensive equipment.<br>These basic tools help significantly:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>foam roller (soft or medium density)<\/li>\n\n\n\n<li>massage ball or lacrosse ball<\/li>\n\n\n\n<li>resistance band for mobility<\/li>\n\n\n\n<li>stretching strap<\/li>\n\n\n\n<li>yoga mat<\/li>\n<\/ul>\n\n\n\n<p>Each item helps target tension and improve flexibility in different ways.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>A Complete 10\u201315 Minute Glute Recovery Routine<\/strong><\/h1>\n\n\n\n<p>Use this two to three times per week.<br>It improves soreness, mobility, and shape development.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Foam Roll Glute Max \u2014 1 minute per side<\/strong><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Foam Roll Glute Medius \u2014 1 minute per side<\/strong><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Foam Roll Piriformis \u2014 1 minute per side<\/strong><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Figure-Four Stretch \u2014 30 seconds per side<\/strong><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Pigeon Pose \u2014 30\u201345 seconds per side<\/strong><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Standing Glute Stretch \u2014 30 seconds per side<\/strong><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Hip Flexor Stretch \u2014 30 seconds per side<\/strong><\/h3>\n\n\n\n<p>This routine is equally important as your workout itself.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Final Thoughts: Recovery Is Part of the Booty-Building Process<\/strong><\/h1>\n\n\n\n<p>You cannot build a rounded, lifted, strong booty without proper recovery.<br>Foam rolling and stretching are not \u201cextras\u201d \u2014 they are essential.<\/p>\n\n\n\n<p>They help you:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>move better<\/li>\n\n\n\n<li>activate better<\/li>\n\n\n\n<li>lift heavier<\/li>\n\n\n\n<li>feel less stiff<\/li>\n\n\n\n<li>prevent injury<\/li>\n\n\n\n<li>grow consistently<\/li>\n<\/ul>\n\n\n\n<p>The glutes respond best when they are both strong and mobile.<br>The more you maintain them with intentional recovery, the faster they grow.<\/p>\n\n\n\n<p>A well-trained glute is a well-recovered glute.<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Sore glutes are one of the clearest signs that your workouts are working. But soreness that lingers too long, limits movement, or makes sitting uncomfortable can slow your progress and reduce the intensity of your next sessions. If you truly want rounder, stronger, better-shaped glutes, recovery is not optional. It is part of the training&#8230;.<\/p>","protected":false},"author":1,"featured_media":4438,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[21],"tags":[313],"class_list":["post-4437","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-nutrition-and-recovery","tag-glute-recovery-techniques"],"_links":{"self":[{"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/posts\/4437","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/comments?post=4437"}],"version-history":[{"count":2,"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/posts\/4437\/revisions"}],"predecessor-version":[{"id":4440,"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/posts\/4437\/revisions\/4440"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/media\/4438"}],"wp:attachment":[{"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/media?parent=4437"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/categories?post=4437"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/tags?post=4437"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}