- Take a breath and, with an explosive movement, bend your legs to bring the roller closer to your buttocks. Contract the gluteus and hamstrings well at the end of the movement. Release the air. Como las sentadillas aéreas, pero sosteniendo una pesa rusa o mancuerna entre las manos. https://ejercicioparaendurecerpie62075.wizzardsblog.com/26134803/ejercicio-femoral-y-gluteo-para-tontos