Glutes

Goal: Improve hip mobility and reduce posterior hip tightness

• Sit on ball with one ankle crossed over opposite knee

• Lean into the side being worked

• Roll through upper and outer glute

Piriformis / Deep Hip

Goal: Improve hip rotation and reduce deep glute restriction

• Same figure-4 position

• Find deeper tight spot in back of hip

• Hold and breathe

TFL / Front-Outside Hip

Goal: Reduce front-hip tension and improve hip mechanics

• Lie face down slightly turned to the side

• Place ball just below the front of the hip bone, toward outer hip

• Use short slow rolls

Hip Rotators / Posterior-Lateral Hip

Goal: Improve rotation and pelvic control

• Sit slightly turned on the ball

• Explore side/back of hip

• Pause on stiff areas