Roll Ball Gluteus Maximus

Muscles worked

Setup

1. Lie on your back with your glutes about 12-18 inches away from a wall.
2. Place a medicine ball against the wall and position the sole of your working foot firmly on the center of the ball.
3. Lift your non-working leg off the ground, keeping it bent at the hip and knee.
4. Rest your arms flat on the floor by your sides for balance.

How to do it

1. Exhale and drive your heel into the ball, squeezing your glute to lift your hips off the floor.
2. Roll the ball slightly upward against the wall as you reach the top of the bridge to increase tension.
3. Inhale and slowly lower your hips back to the starting position with a controlled 2-second eccentric tempo.
4. Complete the full set on one leg before switching to the opposite side.

Form checklist

• Keep your hips level and avoid tilting to one side during the lift.
• Maintain a neutral spine; do not over-arch your lower back at the top of the movement.
• Ensure the medicine ball stays pinned firmly against the wall throughout the entire rep.
• Drive the movement through your heel rather than your toes to maximize glute recruitment.

Pro tips

• Focus on a slight posterior pelvic tilt (tucking your tailbone) at the top to maximize gluteus maximus contraction.
• Imagine pushing the wall away from you with your heel to increase the intensity of the glute squeeze.

Make it harder

• Hold the peak contraction for 3-5 seconds on every repetition.
• Cross your arms over your chest to remove the stability provided by your hands, forcing the core and glutes to work harder.

Frequently asked

What muscles does the roll ball gluteus maximus work?

The roll ball gluteus maximus primarily targets the glutes, and also works the abs and obliques as secondary muscles.

What equipment do you need for the roll ball gluteus maximus?

The roll ball gluteus maximus uses medicine ball.

Is the roll ball gluteus maximus good for beginners?

Yes. The roll ball gluteus maximus is a beginner-friendly movement and a strong foundation to build on.

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