Piriformis-SMR
Piriformis-SMR is a intermediate-level isolation in the stretching category that primarily works the glutes. It is performed with foam roller.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.