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Glutes

Piriformis-SMR

Piriformis-SMR (Start)Piriformis-SMR (End)
LevelIntermediateEquipmentFoam rollerMechanicIsolationForceStatic

A foam roller release for the deep hip rotator muscles beneath the glutes.

Stretching
Primary musclesGlutes

Setup

  1. 1Sit on a foam roller with the roller under one glute.
  2. 2Cross that ankle over the opposite knee and lean slightly toward the crossed side.
  3. 3Place your hands behind you for support.

How to perform

  1. 1Roll slowly back and forth over the outer buttock.
  2. 2Pause on any tight spot for 20–30 seconds.
  3. 3Keep your core engaged and your breathing relaxed.
  4. 4Switch sides.

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