Stretching

Piriformis-SMR

The piriformis-smr is an intermediate stretching exercise for your glutes, using foam roll.

Main muscles
Glutes
Equipment
Foam roll
Level
Intermediate
Piriformis-SMR, starting position
Start
Piriformis-SMR, end position
Finish

How to do it

  1. 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.
  2. 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.

Alternatives to the piriformis-smr

Ankle On The Knee Body weight Knee Across The Body Body weight Lying Glute Body weight One Knee To Chest Body weight Seated Glute Body weight