Training your glutes is a essential part of growing and framing your legs. Whether you are a seasoned workout veteran or designing your first training plan, the exercises below will help you meet your fitness goals.
roller hip stretch
To perform the roller hip stretch, start by sitting on the floor with the roller placed directly under your glutes. Extend your legs out in front of you.
Next, cross your right ankle over your left knee, forming a figure four with your legs. Place your hands on the floor behind you for support.
Slowly roll back and forth so the roller moves up and down your glutes. You should feel a stretch in your hip and glute of the crossed leg.
Continue this motion for about 30 seconds to a minute, then switch legs and repeat the process.
Remember to keep your movements slow and controlled, and apply as much pressure as you can comfortably handle. The roller hip stretch is a great way to relieve tension and tightness in your glutes.
roller hip lat stretch
To perform the roller hip lat stretch, start by sitting on the floor with the roller placed horizontally behind you. Extend your legs out in front of you and place your hands on the floor for support.
Next, slowly roll back onto the roller so that it is positioned under your glutes. Make sure your hands are still on the floor for balance.
Once you're in position, cross your right ankle over your left knee. This should create a figure-four shape with your legs.
Now, gently roll back and forth on the roller, allowing it to massage your glute muscles. Make sure to keep your core engaged and your back straight throughout the movement.
After about 30 seconds, switch legs and repeat the exercise with your left ankle crossed over your right knee.
This exercise can be performed for multiple sets, depending on your comfort level. Remember to breathe deeply and evenly throughout the exercise, and to adjust the position of the roller as needed to target different areas of your glutes.
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