Instructions:

1. Start by sitting on the ground with your legs extended in front of you.
2. Place the roller under your glutes, just above your knees.
3. Lean back and place your hands on the ground behind you for support.
4. Engage your glutes and slowly roll the roller forward, bending your knees and bringing them towards your chest.
5. Pause for a moment at the end of the movement, feeling a stretch in your glutes.
6. Slowly roll the roller back to the starting position, extending your legs.
7. Repeat for the desired number of repetitions.