Legs · Foam Roller · Isolation · Intermediate
Piriformis-SMR
Primary
- Main muscles
- Glutes
How to do it
- 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.
- 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.
Swaps on other equipment
Each has the glutes as its main muscle, on a different piece of equipment.
Other glute exercises
- One Knee To Chest · Bodyweight
- One-Legged Cable Kickback · Cable
- Physioball Hip Bridge · Exercise Ball
- Pull Through · Cable
- Seated Glute · Bodyweight
- Single Leg Glute Bridge · Bodyweight
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake