Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit on the floor, legs extended, foam roller under glutes. Bend knees, feet flat. Cross right ankle over left knee to target right glute. Place hands behind you for support. Shift weight onto the right glute and roll slowly from top to bottom. Roll for 30-60 seconds, focusing on tight areas. Repeat on the left side.
Roll at a steady pace. Pause on tight spots, holding pressure for 20-30 seconds. Engage your core for stability. Breathe deeply and relax.
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