Gluteu Maximu Roll-Ball

Positioning:

1. Stand tall with your feet shoulder-width apart.

2. Position your body sideways to a wall or a sturdy object for stability, if needed.

3. If using a ball, hold it in one hand, resting it against the wall for support.

Movement:

1. Shift your weight onto one leg, slightly bending that knee.

2. Push the opposite hip backward while extending the other leg behind you.

3. If using a ball, gently roll it along the wall while moving your body.

4. Focus on squeezing the glute of the leg that is stabilizing you.

5. Hold this position for a few seconds, feeling the stretch in your hip and glute.

6. Return to the starting position and switch to the other side to repeat.

7. Perform 8-12 repetitions on each side, maintaining controlled movements.

Tips:

• Keep your core engaged to support your lower back.

• Make sure your knee does not extend beyond your toes during the movement.

• Adjust the distance from the wall based on your comfort level and flexibility.

• If you feel any discomfort, lighten the movement or reduce the range of motion.