Roll Ball Gluteus Medius
Description
The roll ball gluteus medius is a self myofascial release drill for the side hip. Pressing a ball into the glute medius releases knots from sitting and running and improves lateral hip mobility.
Muscle Group
Equipment Required
Roll Ball Gluteus Medius Instructions
- Lie on one side with a massage ball under the upper outer hip.
- Stack the legs on top of each other.
- Brace the body on the bottom forearm.
- Keep the upper body relaxed over the ball.
- Press into the ball with controlled pressure.
- Roll the side hip slowly over the ball.
- Pause on tender spots for several breaths.
- Continue for the working time then switch sides.
Roll Ball Gluteus Medius Form & Visual
Roll Ball Gluteus Medius Benefits
- Releases the side glute.
- Improves lateral hip mobility.
- Reduces hip tightness.
- Useful for runners.
- Joint friendly release.
Roll Ball Gluteus Medius Muscles Worked
- Gluteus medius
- Tensor fasciae latae
- Gluteus maximus
Roll Ball Gluteus Medius Variations & Alternatives
- Foam Roll Glutes
- Pigeon Pose
- Figure 4 Stretch
- Clamshell
