Legs · Roll Ball
Roll Ball Gluteus Maximus Stretch
How to do the roll ball gluteus maximus stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Roll Ball
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on a roll ball and draw one knee up toward your chest, hugging the shin. Lean your hips gently back over the ball so it presses into the meat of your glute, feeling the stretch deep in the buttock. Hold, breathing steadily, then switch sides.
- 1A deep stretch through the body of your glute
- 2The ball pressing into the muscle as you hug the knee in
- 3Your chest staying tall as you settle into the position
Common mistakes
- Yanking the knee in hard enough to round your low back
- Letting the ball slip out from under your hip
- Bouncing instead of holding a steady stretch
Muscles worked
The roll ball gluteus maximus stretch mainly works the glutes.
- GlutesPrimary
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the roll ball gluteus maximus stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.