Legs · Roll Ball
Roll Ball Gluteus Medius Stretch
How to do the roll ball gluteus medius 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 cross one ankle over the opposite knee in a figure-four. Lean your weight gently toward the crossed side so the ball presses into the side of your glute, feeling the stretch through the outer hip. Hold, breathing steadily, then switch sides.
- 1A stretch through the outer hip and side of your glute
- 2The ball pressing into the muscle as you lean into it
- 3Your spine tall and your breathing slow and steady
Common mistakes
- Rounding your back hard to force more depth
- Leaning so far you slide off the ball
- Holding your breath or rushing out of the stretch
Muscles worked
The roll ball gluteus medius stretch mainly works the glutes.
- GlutesPrimary
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the roll ball gluteus medius 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.