This exercise helps you build one-sided hip strength by bridging on one leg while hugging the other knee to your chest.
Foam Roller - Gluteal Muscle
This exercise helps you loosen your glutes by rolling it slowly over a foam roller.
- Starting Position:
- Supine
Start: Sit with one side of your glutes on the foam roller, hands on the floor behind you supporting your weight.
Action:
Roll slowly along the length of the muscle, from one end to the other.
Turn your body slightly in and out as you go so you cover the whole muscle.
Pause on tender spots and take a slow breath there.
Work to the edge of discomfort, never into pain. That edge is where the tissue loosens best.
Switch sides.
Feel: Tenderness that eases as you roll is normal. Sharp pain, or numbness and tingling, means move off that spot.
Related Exercises
-
-
This exercise helps you loosen the outside of your lower leg with a massage stick for a freer, steadier ankle.
-
This exercise helps you loosen the front of your thighs by rolling it slowly over a foam roller.
-
This exercise helps you loosen the muscle on the front of your shin with a massage stick, freeing up your ankle bend.