Home Uncategorized Lying on the floor, lift your legs and place the roller at the back of your pelvis (aka sacrum). Gripping the end of the roller for stability, slowly twist your lower body to the left, then to the right, to massage your glutes. Continue for 30 to 60 seconds. Adjust your bodys position until you find the sweet spot or tight spot. Direct pressure will help to release knots. Tip: Tight glutes can pull on the IT band and adversely affect the alignment of the hips and knees.