Eccentryx / Exercise Atlas / recovery
Glutes Roll
Sit on roller, cross ankle over knee, and angle toward working glute.
Muscles
- Primary
- glutes
- Supporting
- glute max, glute med
Mechanics
- Pattern
- soft tissue prep
- Equipment
- foam roller
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Glute tissue gets pressure while the low back stays relaxed.
- Progression
- Add slow hip circles over the roller.
- Regression
- Uncross the leg and reduce bodyweight.
Watch for
- Leaning onto the tailbone
- Forcing hip position through pinch
Substitutions
- Figure-four stretch
- Pigeon stretch
- 90/90 hip stretch