Exercise two: Glutes
Start: Sit on the floor with your legs straight. Extend your arms to lift your glutes, place the broad side of a foam roller under your butt, and bend one leg and angle your body so one side has most of the weight.

Roll: Move your glute back and forth across the roller (keep in mind that the movements will be small). Roll a few times then shift your weight to the other side and repeat.

Tip: Press through your palms and move through your shoulders to shift forward and back. Try not to look down; keep your eyes up and your back tall so you can isolate the roll.