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You can put an ab mat, yoga mat, or towel under your knee.
Is your quad tight?
You can start with you hands on the ground, then to your knee, then all the way up.
Use a supernova or ball and roll out above your knee.
Contracting glute= squeeze your glute muscle.
The activation of tension-generating sites within muscle fibers.
Think if something was hitting you in the glute.