Gluteu Mediu Roll-Ball
Roll away hip pain! This exercise targets and strengthens your gluteus medius for better stability and movement.
The Gluteu Mediu Roll-Ball mainly works the hip abductors (outer thighs) and lower back, with help from the core. No equipment needed: it uses just your bodyweight.
Gluteu Mediu Roll-Ball Muscles Worked
Primary
Hip Abductor (gluteus medius); Spinal Erectors (erector spinae)
Secondary
Obliques; Lower Back (quadratus lumborum)
Gluteu Mediu Roll-Ball Variations and Alternatives
How to do the Gluteu Mediu Roll-Ball
Roll Ball Gluteus Medius
Starting Position:
Stand with your feet shoulder-width apart.
Shift your weight onto your left leg.
Cross your right leg behind your left leg.
Keep your arms relaxed at your sides, or place your right hand on your hip for stability.
Movement:
While keeping your left leg steady, rotate your hips to your left side.
As you rotate, allow your right arm to move behind you, extending it for balance.
Hold the position briefly, feeling the stretch in your gluteus medius and hip area.
Slowly return to the starting position.
Repeat the movement for 10-15 repetitions on one side before switching to the other side, shifting your weight onto your right leg and crossing your left leg behind.
Tips:
Maintain good posture throughout the exercise; keep your back straight and chest lifted.
Breathe deeply and slowly as you perform the movement.
If you're feeling off balance, you can practice near a wall for support.
Gluteu Mediu Roll-Ball FAQs
What muscles does the Gluteu Mediu Roll-Ball work?
The Gluteu Mediu Roll-Ball mainly works the hip abductors (outer thighs) and lower back, with help from the core. The main muscles are the gluteus medius and erector spinae.
What equipment do you need for the Gluteu Mediu Roll-Ball?
None. The Gluteu Mediu Roll-Ball is a bodyweight exercise, so you can do it anywhere.
What workout day should the Gluteu Mediu Roll-Ball go on?
It belongs on leg day in a push/pull/legs routine.
What are some Gluteu Mediu Roll-Ball variations and alternatives?
Similar exercises include the Floor Seated Glute Piriformi Mobilization Lacrosse Ball, Adductor Roll-Ball, Foot Roll-Ball and Gluteu Maximu Roll-Ball.
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