This is a great exercise for the students to not only targeting the glutes but for also working in to the hip mobility, which will help release any tension.

Preparation: Have the students lie on the side with the legs at a 90-degree angle. Place the fusion ball behind the top leg.

Steps:

1. They will make four circles with the top leg in one direction, then reverse for four more.

2. Have the students bring the top leg back and hold the ankle for a stretch.

3. Then they will lie on the back, place the ball under the hips, and bring the working leg toward the chest.

4. Open the leg to the side.

5. Have the student release the leg, grab the ball, and set up on the other side to repeat the sequence.

6. They will bring both knees into the chest and hug them. Extend the full body to finish.

Focus:

Make sure the students bring awareness to the breathe to release any tension.