Massage guns are one of the most popular recovery tools out there — and for good reason. When used correctly, percussion therapy can help improve blood flow, reduce muscle stiffness, and prepare your body to move better. That counts for both before and after activity. Here’s the thing… more time and more pressure doesn’t automatically mean better results. If you’ve ever wondered how to use a massage gun without just bouncing it around randomly, this 10-minute lower body routine is for you.
We’re walking through a simple, effective sequence that hits:
- Quads
- Hamstrings
- Glutes
- Calves
- Shins
We know your time is precious which is why this all gets done in just 10 mins!
Before You Start: Massage Gun Basics
A quality tool can make all the difference. We use massage guns in our office every day and have tested quite a few over the years. Our favorite is the Hyperice Hypervolt line. We use the Hypervolt 2 Pro on our patients every day with amazing results.
A few quick rules that make a big difference:
- Pressure: Let the tool do the work. Light to moderate pressure is plenty.
- Speed: Medium settings are usually the sweet spot for most muscles.
- Time: 1-2 minutes per area is enough to create a change. You always want to SCAN for the first 30-60 seconds. Afterwards you can focus on a tender area
- Movement: Slow and controlled
Which massage gun head should I use?
The age old question! When the percussion therapy tool comes with 5… which one is best? We have a whole other video detailing what each head is used for that you can check out here. We’re going to be using our favorite and most versatile head – the soft sided rubber one. It almost has a plunger feel to it. This soft sided more flat head allows you to have a more diffused experience. Why would you want that? The more pointed or hard the head is, the deeper and more intense it will feel. This head allows you to get enough pressure but provides comfort over more sensitive areas.
The 10-Minute Lower Body Massage Gun Routine
1. Quads
- Work from just above the knee up toward the hip. This doesn’t mean just the front of your leg! You want to go over the inner and outer thighs as well.
- Move slowly, covering the muscle in passes for at least 30 seconds
- Pause briefly on tender areas — no need to dig in aggressively
2. Hamstrings
There are 2 ways to target the hamstring – seated with a bent knee (so you can get underneath) or lying on your back with your leg stretched up towards the ceiling.
- Cover the entire back of the leg – this includes the inner thigh as well!
- Scan for 30 seconds before giving a little extra attention to tender spots
- Don’t go behind the knee
3. Glutes
- Sit in a side lying position to access the glute muscles
- Avoid Bones! You can get close to the tailbone but you don’t want to go over the bone.
- Scan for at least 30 seconds before focusing on tender spots
4. Calves
- Cover the entire area from the inner to outer calf
- The inner calf can be more tender so use lighter pressure than you think you need!
- Bend and straighten the ankle as you work if it feels good
5. Shins
- Stay on the muscle next to the shin bone, not directly on the bone
- Pressure to tolerance! This will probably feel more sensitive
When Should You Use This Routine?
This 10-minute lower body massage gun routine works well:
- Before training as a prep tool
- After workouts for recovery
- On rest days for an extra boost!
You don’t need to do it every day — just consistently.
Watch Our Follow Along Video!
The Big Takeaway
Massage guns are powerful tools, but they’re only effective if you know how to use them.
A short, consistent, intentional routine beats random, aggressive use every time.
If your lower body feels tight, sluggish, or just “off,” this 10-minute lower body routine is an easy way to reset and move better — without overdoing it.
Which Hypervolt Is Right For Me?
Check out this detailed blog comparing the different models!
The Ultimate Lower Body Reset
Your lower body feels tight, cranky, or just… not moving great—and you don’t have time for a 90-minute recovery marathon. Who does?
Here’s your simple fix. Our ultimate lower body reset.
The problem? Lack of mobility, sedentary lifestyle, and feeling overwhelmed with spending hours at the gym leads to stiffness, nagging aches, and workouts that feel harder than they should.
The fix?
• Start with MDRx Hips and in 15-20 mins, actually strengthen the lower body, improve control, and restore smooth, powerful movement
• Followed by 10 minutes of targeted percussion therapy to calm the quads, hamstrings, glutes, calves, and shins
The win!
In 20–30 minutes max, you’ve covered recovery and strength.
Your hips move better, legs feel lighter, and your body’s ready to train or just move through life without fighting itself.
Recovery alone feels good.
Strength alone builds capacity.
Together? That’s where the real reset happens.
Repeat a few times a week and let your lower body thank you.
Because you’re not average—and your reset shouldn’t be either.
