SMR Hip External Rotator

How to perform it

Step-by-step instructions

1. 01Sit on a foam roller with it positioned beneath your right glute and support yourself with both hands.
2. 02Cross your right ankle over your left knee and lean your weight toward the right hip.
3. 03Use your hands and left foot to make short, slow rolls over the deep gluteal area.
4. 04Pause briefly on tender muscular points while breathing and keeping the pressure tolerable.
5. 05Cover the area without rolling over the hip joint, then uncross your legs and repeat on the left side.