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Appears in642 Workouts*

Hip Recumbent External Rotator & Extensor Roll

Release tight hips & glutes with this simple roll! Target those hard-to-reach external rotators and extensors for better mobility.

Exercise video 2

Ms. Grey

JustGains_XX

@JustGains_XX

Required Equipment

Foam Roller thumbnail

Foam Roller

Muscle Groups

Primary

Secondary

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Foam-Roll Glute

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Foam-Roll Hip Abductor thumbnail thumbnail

Foam-Roll Hip Abductor

Foam-Roll Hip Thrust thumbnail thumbnail

Foam-Roll Hip Thrust

Floor Seated Glute Piriformi Mobilization Lacrosse Ball thumbnail thumbnail

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Instructions

Roll Recumbent Hip External Rotator and Hip Extensor

Positioning:

Sit on the Foam Roller: Start by sitting on the foam roller positioned under your right hip. Keep your left leg bent, foot flat on the ground.
Leg Position: Cross your right ankle over your left knee, creating a figure-four position with your right leg.
Hand Placement: Place your hands behind you for support, slightly behind your hips.

Movement:

Lean into the Roller: Gently lean towards your right side, allowing the foam roller to apply pressure to the outer hip.
Roll Slowly: While leaning, roll your body slightly forward and backward on the foam roller, focusing on the hip area. Keep your movements slow and controlled.
Adjust the Pressure: If you find a tender spot, pause for a moment to allow the muscle to relax. You can adjust your weight distribution to increase or decrease pressure.
Switch Sides: After rolling for about 30 seconds to 1 minute on the right side, switch to the left side by repositioning yourself and repeating the process.

Tips:

Breathe deeply and relax your muscles during the exercise.
Maintain a comfortable speed; avoid rolling too fast to prevent injury.
If you experience significant pain, stop the exercise and consult a professional.