How to do it
Press your hands into the floor behind you to control the depth.
- 1
Sit on the floor and place the roll ball under one side of your buttocks.
- 2
Cross the same side leg over the opposite knee to increase the stretch.
- 3
Lean into the ball and roll it around the glute area, focusing on any tight spots.
- 4
Continue for 30-60 seconds, then switch to the other side.
Expert tip
Apply steady pressure and avoid rolling over the bony parts of your buttocks to prevent discomfort.
Common mistakes
- ✕Rolling too quickly past tight spots
- ✕Leaving the target leg uncrossed flat
- ✕Rocking the torso away from the ball