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Piriformis Foam Roll: starting position Piriformis Foam Roll: end position

Myofascial Release · Glutes

Piriformis Foam Roll

A myofascial release exercise that works the glutes. Intermediate level, using foam roller.

IntermediateFoam rollerGymHome

Muscles worked

PrimaryGlutes

Piriformis and glutes.

Setup and loading

Roller or ball.

How to do the piriformis foam roll step by step

  1. Sit on the roller and cross one ankle over the opposite knee.
  2. Lean toward the side of the crossed leg.
  3. Roll slowly over your glute.

Form cues

  • Control the pressure
  • Slow

Common mistakes

  • Rolling over your lower back
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Sets and reps for your goal

Mobility

30-60 s per area

2-3 sets of 30-60 seconds or 8-10 slow reps. Daily or before training.

Work in a pain-free range with slow breathing. A little often is better than a lot once in a while.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Check your form

Film yourself from the side or ask someone to watch, then tick what you get right.

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Sports it suits

SoccerRunningCyclingBasketball

Gear for this exercise

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