Piriformis-SMR

Also called piriformis foam roll, glute foam roll and figure four foam roll.

Works

Glutes

Equipment

Foam roller

Level

Intermediate

Type

Isolation

How to do it

Setup. Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.

1. Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest. Hold this position for 10-30 seconds, and then switch sides.

Cues

• Sit on the roller, cross one ankle.
• Lean toward the crossed leg.
• Roll slowly over the upper glute.
• Pause on tight spots 10-30 seconds.

Common mistakes

• Rolling too fast.
• Sitting on the tailbone.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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