Massage Gun for Tight Calves, Hamstrings, Hips and Glutes: A Simple Routine

Tight calves, hamstrings, hips and glutes are the most common complaints after leg day, a long run or a day on your feet. A massage gun helps you relax these muscles in a few minutes. Here is a simple routine for each area.

Important: general information, not medical advice. Do not use on bones, joints, the back of the knee, bruises, swelling or varicose veins, and check with your doctor if you have a medical condition.

Tight Calves (2 minutes per leg)

1. Sit with your leg straight or resting on a stool.
2. Use the round ball head on a low to medium speed.
3. Glide from below the knee to above the Achilles, along the middle and both sides of the calf.

Tight Hamstrings (1 to 2 minutes per leg)

1. Sit on the edge of a chair or lie face down if someone can help.
2. Use the ball head and slow strokes from just above the knee to below the glute.
3. Stay off the back of the knee.

Tight Hips and Glutes (1 to 2 minutes per side)

1. Stand or lie on your side.
2. Use the ball or flat head on the fleshy part of the glute and the side of the hip muscle.
3. Avoid the hip bone itself.

IT Band Area (1 minute per leg)

Many people search for massage gun use on the IT band. The IT band is a tough band of tissue, so work the muscles around it instead: the outer quad and the side of the hip, on a low speed.

Quads (1 to 2 minutes per leg)

Sit down and glide over the front of the thigh from above the knee toward the hip. This is the easiest area to reach yourself.

After a long hike, the same calf, hamstring and glute steps work well at home. See our massage gun after hiking routine for a 10-minute version.

When to Do It

• Before training: 30 to 60 seconds per muscle on a medium speed.
• After training or a long shift: 1 to 2 minutes per muscle, slower passes.
• Total: keep sessions to about 10 to 15 minutes.

Which Heads to Use

• Round ball: calves, hamstrings, quads, glutes
• Flat head: feet and a gentler overall feel
• Bullet head: small spots, used briefly and on low speed

Our 30 Speed Massage Gun and 20 Speed Massage Gun include 6 heads and a carrying case. See all massage guns for workout recovery.