Gluteu Maximu Roll-Ball

Positioning:
1. Stand tall with your feet shoulder-width apart.
2. Position your body sideways to a wall or a sturdy object for stability, if needed.
3. If using a ball, hold it in one hand, resting it against the wall for support.

Movement:
1. Shift your weight onto one leg, slightly bending that knee.
2. Push the opposite hip backward while extending the other leg behind you.
3. If using a ball, gently roll it along the wall while moving your body.
4. Focus on squeezing the glute of the leg that is stabilizing you.
5. Hold this position for a few seconds, feeling the stretch in your hip and glute.
6. Return to the starting position and switch to the other side to repeat.
7. Perform 8-12 repetitions on each side, maintaining controlled movements.

Tips:
- Keep your core engaged to support your lower back.
- Make sure your knee does not extend beyond your toes during the movement.
- Adjust the distance from the wall based on your comfort level and flexibility.
- If you feel any discomfort, lighten the movement or reduce the range of motion.