Sets : 3

Reps : 30 sec hold

Caption :

Improve the length and mobility of your gluteal muscles

In a seated position on the floor, use a trigger ball underneath your glutes. Start on one side, bend the opposite knee into an 90 degree angle to place your foot on the ground, then bend the knee of the side you are rolling to place your foot on top of your other knee. Roll your glutes over the ball on one side for 30 seconds. If you find a tender/tight spot, you can focus on that area by rolling over the area and slightly off it each time to release it. Repeat process on opposite side.