Mobility series continues! This time we will introduce two effective mobility exercises for your gluteal muscles, also called "glutes". Stiffness in this muscle group can lead to different symptoms and pain conditions in several movements, most commonly squats and deadlifts. To avoid that, do yourself a favor and practice these exercises regularly. Most lower back issues are caused by too tight glutes.

Again, we had the privilege to have Stefanie, our health and sports blogger friend to show how it's done. For the first one, you need a lacrosse ball (or something similar). The exercise is simple, sit on the floor the ball placed under your glute. Let your knee move towards the ground and then gently lift it up again.

Start with 2-3 minutes per side.

The second exercise is a stretch. Take a box with suitable height. A table will do as well. Put your other leg on the box like shown in the picture, keep your hips facing straight forward, the same direction as your shoulders. Your shinbone should be placed perpendicularly to that direction.

Lean forward until you feel the stretch. If your glutes are stiff or the box is high, you might feel it without leaning in so much. Stretch for 3 minutes each side.

For more mobility exercises you can check out MobilityWOD's Youtube channel or use a pre-made list on WODconnect.