Roll Ball Gluteus Medius

Muscles worked

Setup

1. Stand sideways next to a wall with your feet hip-width apart.
2. Place a medicine ball between the wall and the outside of your thigh, just above the knee of the leg closest to the wall.
3. Lift the foot of the leg closest to the wall off the ground, supporting your weight on the outside leg.
4. Maintain a slight bend in the standing knee and keep your torso upright.

How to do it

1. Exhale and press the outer thigh of the raised leg firmly into the medicine ball against the wall.
2. Hold the peak contraction for 2-3 seconds, focusing on the squeeze in the side of your hip.
3. Inhale as you slightly release the pressure without letting the ball drop.
4. Perform small, controlled circular or vertical rolling motions with the ball to challenge stability.

Form checklist

• Keep your hips level and avoid 'hiking' the working hip upward.
• Maintain a neutral spine and avoid leaning your upper body toward or away from the wall.
• Ensure the standing leg remains stable with the knee tracking over the toes.
• Keep the pressure consistent throughout the set to keep the ball from slipping.

Pro tips

• Think about driving your femur (thigh bone) laterally into the ball rather than just pushing with your knee.
• Lightly touch the wall with your hand for balance if needed, but do not use it to push off.
• Engage your core to prevent your pelvis from rotating during the rolling movement.

Make it harder

• Perform a shallow single-leg squat on the standing leg while maintaining pressure on the ball.
• Increase the duration of the isometric hold to 10-15 seconds per rep.

Frequently asked

What muscles does the roll ball gluteus medius work?

The roll ball gluteus medius primarily targets the glutes, and also works the adductors as secondary muscles.

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

The roll ball gluteus medius uses medicine ball.

Is the roll ball gluteus medius good for beginners?

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

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