Recumbent Hip External Rotator and Hip Extensor Roll

Instructions

1. Sit on a foam roller placed under the glutes and hip area, hands or feet on the floor for support.
2. Cross one ankle over the opposite knee to target the hip external rotators of the top leg.
3. Slowly roll back and forth over the glute and hip region to release tension.
4. Pause on tender spots for a few seconds before continuing; switch sides after the target duration.