Hip Release Series - Glutes II ("Figure 4”)
Try out this technique with a rubber massage ball to get deeper into the glutes, piriformis, obturator externus, and quadratus femoris.
1️⃣ Sit down on the ball so that it’s resting under your right glute.
2️⃣ Put hands behind you for support.
3️⃣ Bend your right knee and cross your ankle over your left thigh (so your legs look like a 4).
4️⃣ Use your hands to support your weight and roll in a circular motion. Roll (carefully) into any muscle knots you find.
5️⃣ Switch legs.
Stay tuned for Glutes III and more in our multi-part hip release series!