Figure 4s With a Ball: Glute Release for Hip Tightness, Buttock Pain and Sciatic-Type Tension
- drjoeferetdc
- 3 days ago
- 9 min read
Tightness in the back of the hip can be frustrating.
You might feel it when you:
Sit for long periods
Drive
Run
Hike uphill
Ski
Lift
Squat
Cross one leg over the other
Get out of the car
Roll over in bed
Many people describe this area as the “piriformis,” but the back of the hip is more complex than one small muscle.
The deep gluteal region includes the glute muscles, piriformis, other deep hip rotators, connective tissue, and nearby nerves, including the sciatic nerve.
A Figure 4 release with a ball is a simple self-treatment technique that applies controlled pressure into the glute and deep hip area while the leg is positioned in a figure 4 shape.
The goal is not to smash tissue, break scar tissue apart, or chase pain.
The goal is to reduce temporary muscle guarding, improve awareness, and make hip movement feel easier before progressing into mobility and strengthening.
Watch: Figure 4s With the Ball
For more mobility, rehabilitation, and recovery videos from Dr. Joe, visit the Performance & Recovery Clinic YouTube channel:
What Is the Figure 4 Ball Release?
The Figure 4 ball release is a self-myofascial release drill for the back and side of the hip.
It usually involves:
Sitting or lying with a lacrosse ball, massage ball, or similar tool under the glute.
Crossing one ankle over the opposite knee in a figure 4 position.
Shifting body weight gently onto the ball.
Breathing slowly.
Making small movements to explore tender areas.
Following the release with active movement.
The figure 4 position places the hip into a rotated position, which may expose areas of tension through the glutes and deep hip rotators.
What Does “Breaking Up Adhesions” Mean?
People often say they are “breaking up adhesions” when using a ball or foam roller.
That language can be useful for describing the sensation, but it can also be misleading.
Most self-release tools probably do not literally break apart dense scar tissue in one or two minutes.
Instead, they may help by:
Temporarily reducing muscle tone
Changing sensitivity in the nervous system
Improving short-term range of motion
Increasing local comfort
Helping you tolerate movement better
Creating a window for better exercise
Systematic-review evidence suggests self-myofascial release can produce short-term improvements in range of motion and soreness, although the best dosage and long-term effects vary by study and technique.
So while “adhesion breaking” is a common phrase, a more accurate goal is to use the ball to reduce sensitivity and improve movement quality.
Why the Back of the Hip Gets Tight
Deep hip tightness may be related to:
Prolonged sitting
Repetitive running or hiking
Skiing and snowboarding positions
Cycling posture
Weak glutes
Hip-joint irritation
Lower-back sensitivity
Previous ankle, knee, or hip injury
Poor recovery after training
Nerve sensitivity
Increased muscle guarding
Sometimes the tissue feels tight because it is stiff.
Sometimes it feels tight because it is overworked.
Sometimes it feels tight because the sciatic nerve or lower back is irritated.
This is why self-release should be used thoughtfully.
The Deep Gluteal Region and Sciatic-Type Symptoms
The sciatic nerve travels through the deep gluteal region on its way down the leg.
In some cases, symptoms that feel like sciatica may be related to irritation outside the spine in the deep gluteal space. This is sometimes discussed under terms such as deep gluteal syndrome or piriformis syndrome. Deep gluteal syndrome can involve buttock, hip, or posterior-thigh pain and may worsen with sitting or certain hip positions.
However, true radiating leg symptoms can also come from the lower back.
That means buttock pain and leg symptoms should not automatically be blamed on the piriformis.
A good evaluation may need to consider:
Lumbar spine
SI region
Hip joint
Deep hip rotators
Hamstrings
Sciatic nerve sensitivity
Strength and movement control
Walking or running mechanics
How to Perform the Figure 4 Ball Release
Setup
Sit on the floor, a mat, or a firm surface.
Place a massage ball under the back or side of the hip.
Cross the ankle of the treated side over the opposite knee.
Support yourself with your hands behind you.
Shift your weight gently onto the ball.
You should be able to control how much pressure you apply.
If the floor is too intense, try performing the drill against a wall or on a softer surface.
The Movement
Find a tender but tolerable point in the glute.
Breathe slowly.
Hold gentle pressure for 20 to 30 seconds.
Make small movements if comfortable.
Shift to a nearby area.
Avoid rolling directly over bony points or the sciatic nerve pathway.
Stand up and reassess how the hip feels.
This should feel like controlled pressure—not punishment.
The Most Important Cue
Use enough pressure to feel the area, not enough pressure to make your body guard.
If you are grimacing, holding your breath, or tensing your whole body, the pressure is probably too much.
A self-release drill should help you relax into movement.
It should not create bruising, nerve symptoms, or soreness that lasts for days.
What Should You Feel?
You may feel:
Local glute tenderness
A dull pressure sensation
A mild ache that eases with breathing
Decreased tightness after the release
Easier hip rotation
Less tension when walking or squatting
You should not feel:
Sharp pain
Burning
Numbness
Tingling
Electric pain down the leg
Symptoms traveling into the foot
Significant hip-joint pinching
Pain that worsens after treatment
If you feel nerve-like symptoms, move off that spot.
Where Should the Ball Go?
The ball should generally contact the muscular areas of the glute.
Helpful areas may include:
Upper outer glute
Middle glute
Back pocket region
Side of the hip musculature
Avoid direct pressure on:
The tailbone
The sitting bone
The front of the hip
The groin
A strong pulse
Areas with numbness
Recent bruising
Surgical sites
Open wounds
Directly over sharp nerve symptoms
If you are unsure where to place the ball, get guidance before using heavy pressure.
How Long Should You Spend?
A good starting point:
30 to 60 seconds per area
2 to 3 areas
2 to 4 minutes total per side
Mild-to-moderate pressure
More is not always better.
If the area feels irritated afterward, reduce the pressure, duration, or frequency.
Common Mistakes
Using Too Much Pressure
Aggressive pressure can increase guarding and irritate nerves.
Rolling Over Nerve Symptoms
If the pressure sends symptoms down the leg, move off the spot.
Staying on One Painful Point Too Long
Tenderness does not always mean that point needs more pressure.
Treating Release Work as the Whole Rehab Plan
Self-release may help temporarily, but strength and movement are usually needed for lasting change.
Ignoring the Lower Back
Buttock symptoms may be referred from the lower back.
Calling Everything Piriformis Syndrome
The deep hip region has many possible pain generators.
What to Do After the Release
After self-release, use the improved comfort to move.
Helpful follow-up exercises may include:
Figure 4 stretch
Hip switches
Glute bridges
Clamshells
Hip airplanes
Step-ups
Split squats
Single-leg balance
Walking
Light squats
A useful sequence is:
Release
Mobilize
Strengthen
Reassess
This helps turn short-term relief into better movement capacity.
Figure 4 Ball Release Versus Figure 4 Stretch
Both can be useful, but they are different.
Figure 4 Ball Release
Best for:
Local glute tenderness
Temporary muscle guarding
Preparing for movement
People who tolerate pressure better than stretching
Figure 4 Stretch
Best for:
Hip-rotation mobility
General posterior-hip stretching
Post-workout mobility
Relaxation work
Some people benefit from using both.
Others find that one irritates symptoms while the other helps.
The correct choice depends on the response.
Who May Benefit From This Exercise?
This drill may be useful for:
Runners with glute tightness
Hikers with posterior-hip tension
Skiers and snowboarders with hip stiffness
Cyclists with deep glute discomfort
Lifters who feel tight after squats or deadlifts
Desk workers with sitting-related hip tension
Golfers working on hip rotation
People with mild buttock tightness after activity
It may not be appropriate for people with acute trauma, significant nerve symptoms, recent surgery, unexplained swelling, or severe pain.
Figure 4 Ball Release for Runners
Runners commonly feel tightness in the glutes and posterior hip.
This may relate to:
Training volume
Hills
Speed work
Hip strength
Stride mechanics
Recovery
Previous injuries
A ball release may help temporarily reduce glute tension after a run or before strength work.
But if the tightness returns every time you run, the plan should also examine:
Glute medius strength
Calf capacity
Single-leg control
Running load
Hip mobility
Lower-back contribution
Figure 4 Ball Release for Skiers
Skiing requires sustained hip and knee flexion, rotational control, and endurance.
The deep hip muscles may feel overloaded after a long day on the mountain.
The Figure 4 ball release may help reduce post-ski glute tension and prepare the hips for mobility work.
Pair it with:
Hip flexor mobility
Glute bridges
Lateral lunges
Split squats
Balance drills
Core endurance
For skiers, relief is helpful—but strength and fatigue resistance are what keep the body prepared for long days.
Figure 4 Ball Release for Cyclists
Cyclists spend extended periods in hip flexion.
This may contribute to:
Glute stiffness
Hip flexor tightness
Low-back tension
Hamstring fatigue
Nerve symptoms in some cases
Self-release may help reduce posterior-hip tightness after rides, but cyclists may also need:
Bike fit assessment
Hip mobility
Trunk endurance
Glute strength
Post-ride movement
Training-load management
Figure 4 Ball Release for Desk Workers
Sitting is not inherently bad, but remaining in one position for long periods can increase posterior-hip stiffness.
A short routine may include:
Figure 4 ball release
Hip flexor mobility
Glute bridges
Walking
Thoracic extension
Standing breaks
The best sitting strategy is movement variety throughout the day.
When the Figure 4 Release Is Not Enough
This exercise may provide temporary relief.
However, repeated deep glute tightness may require a broader plan.
Possible contributing factors include:
Hip weakness
Poor pelvic control
Lower-back irritation
Nerve sensitivity
Overtraining
Reduced recovery
Limited hip rotation
Tendon irritation
Gait mechanics
Sitting tolerance issues
If symptoms continue returning, it is time to assess the cause rather than keep applying more pressure.
When to Avoid or Modify This Drill
Avoid or modify the Figure 4 ball release if you have:
Acute trauma
Recent hip or back surgery
Severe sciatica
Worsening numbness or tingling
Symptoms traveling below the knee
Unexplained weakness
Significant bruising
Blood-thinner use with easy bruising
Skin infection
Open wounds
A known tumor or active cancer in the area
Severe osteoporosis precautions
A hip replacement without clearance
Seek urgent medical care for new bowel or bladder changes, saddle numbness, rapidly progressing weakness, major trauma, or severe unexplained pain.
Frequently Asked Questions
What does the Figure 4 ball release do?
It applies controlled pressure to the glute and deep hip region while the hip is in a rotated position. It may temporarily reduce tension and improve movement comfort.
Does it really break up adhesions?
Not literally in most cases. It may change sensitivity, reduce guarding, and improve short-term range of motion. Dense scar tissue does not usually break apart from brief self-pressure.
Is this a piriformis release?
It may contact tissues near the piriformis and other deep hip rotators, but it is better described as a glute or deep-hip release.
Can this help sciatica?
It may help some people with buttock-related tension, but sciatica can come from the lower back or nerve irritation. Stop if symptoms travel farther down the leg.
Should the release hurt?
It can feel tender, but it should not be sharp, electric, burning, or unbearable.
How often can I do it?
A gentle version may be used several times per week or as needed, provided it does not worsen symptoms.
What kind of ball should I use?
A massage ball, tennis ball, or lacrosse ball may be used. Start softer if you are sensitive.
Is a lacrosse ball too hard?
It can be too intense for some people. Use a softer ball or perform the drill against a wall.
Why does it make my leg tingle?
Tingling may indicate nerve irritation. Move off the area and reduce pressure.
Should I stretch after using the ball?
Often, yes. Follow the release with gentle mobility and then strengthening.
Can this help hip rotation?
It may temporarily improve comfort with rotation, but lasting change usually requires mobility and strength work.
What if only one side is tight?
A side-to-side difference is common, but pain, weakness, nerve symptoms, or major mobility loss should be evaluated.
Hip and Sciatic-Type Pain Care in Basalt
At Performance & Recovery Clinic, we evaluate posterior-hip and buttock symptoms by looking beyond one muscle.
A hip and sciatic-type pain assessment may include:
Lower-back mobility
Hip range of motion
Glute strength
Deep hip-rotator sensitivity
Nerve-tension testing
Single-leg balance
Squat and hinge mechanics
Walking or running assessment
Sitting tolerance
Sport and work demands
Care may include:
Chiropractic treatment
Joint mobilization
Manual therapy
Individualized rehabilitation
Nerve-mobility exercises when appropriate
Glute and hip strengthening
Mechanical traction when indicated
Shockwave Therapy for qualifying tendon conditions
Activity and recovery guidance
Our goal is not just to press on the tight spot.
Our goal is to determine why the area keeps getting tight and help you build the mobility, strength, and tolerance needed for daily life and sport.
If deep glute tightness, buttock pain, hip stiffness, or sciatic-type symptoms are limiting your sitting, running, hiking, skiing, cycling, lifting, or daily activity, schedule an evaluation with Performance & Recovery Clinic in Basalt.
We serve Basalt, Carbondale, Aspen, Snowmass, Glenwood Springs, and the Roaring Fork Valley.
Link naturally to:
Sciatica Strap Stretch
Elephant Walks
Hip Flexor Release
Low Back Pain Treatment
Hip Pain Treatment
Exercise Rehabilitation
Performance & Recovery Method
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