How to do it
Press through your palms to lift slightly when the pressure feels too intense.
- 1
Sit on the foam roller with one ankle crossed over the opposite knee in a figure-4 position.
- 2
Lean slightly towards the side of the crossed leg, shifting your weight onto the hip and glute area.
- 3
Use your hands for support as you gently roll back and forth over the glute and hip area.
- 4
Continue rolling for 30-60 seconds, then switch sides.
Expert tip
Keep your movements controlled and breathe deeply to help relax the muscles during the stretch.
Common mistakes
- ✕Losing the figure-4 leg cross during rolling
- ✕Rolling onto the tailbone or sacrum
- ✕Tilting away from the crossed-leg side