How to do it
Keep your head and shoulders flat on the floor throughout.
- 1
Lie on the floor with the foam roller under your glutes.
- 2
Extend one leg and cross the other over your thigh, creating a figure-4 shape.
- 3
Support yourself with your hands and roll your body slightly to the side of the bent leg.
- 4
Roll back and forth to massage the glute muscles and the piriformis.
- 5
Switch legs to balance the stretch on both sides.
Expert tip
Keep your movements controlled and focus on the stretch in your glutes and lower back.
Common mistakes
- ✕Rolling onto the lower back not the glute
- ✕Letting the extended leg drift outward
- ✕Pulling the crossed knee too far to chest