Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Cross one ankle over the opposite knee, focusing on one glute. Shift weight to the crossed leg to engage the glute. Slowly roll back and forth over the area, using hands and foot for control. Pause on tender spots for 20-30 seconds, breathing deeply. Switch sides after 30-60 seconds.
Focus on deep, diaphragmatic breathing throughout the exercise to promote relaxation and enhance muscle release. Use your hands and foot to precisely control the pressure, gradually increasing it until you feel a comfortable stretch or tenderness. When you encounter a particularly tight or tender spot, pause and hold for 20-30 seconds, continuing to breathe deeply to encourage the muscle to release. Engage your core muscles by gently drawing your navel towards your spine to stabilize your pelvis and prevent lower back strain. If you experience any sharp or shooting pain, immediately reduce the pressure or stop the exercise to avoid injury.
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