Legs·Foam Roller·Isolation

Piriformis-SMR

Glutes · Foam Roller

Intermediate

Body Part

Legs

Equipment

Foam Roller

Level

Intermediate

Type

Isolation

Force

Static

The Piriformis-SMR is an intermediate foam roller exercise that primarily targets the Glutes.

Muscles Worked

Glutes primary

1Sit 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.
2Shift 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.

Barbell

Barbell Back Squat

The king of lower-body lifts

Barbell

Conventional Deadlift

The king of lifts: pick heavy stuff up, put it down.

Barbell

Romanian Deadlift

The hamstring hinge that makes the back of your legs scream.

Barbell

Barbell Hip Thrust

The most direct glute builder there is.

Exercise data from the open-source Free Exercise DB.