The lacrosse ball delivers a more targeted massage to specific areas of your body and releases tension after a workout. Watch the video to learn how to target your butt muscles with this move from fitness expert Lauren Williams.

Don’t have time to watch? Here’s the full transcript:

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For this move, we’ll use a lacrosse ball to roll out the glute muscles. A lacrosse ball is more targeted than a foam roller—it releases tension in targeted areas. Take the lacrosse ball down to the ground, and sit on it with your right cheek—not directly, but a little off to the side. Take your right leg, cross it over your left knee, and make small circular motions. Go counter-clockwise and then clockwise. Repeat for the other side.