Piriformis-SMR
The Piriformis-SMR is a intermediate foam roller exercise that works the Glutes. Follow the steps below.
Target musclesGlutes
EquipmentFoam Roller
LevelIntermediate
How to do the Piriformis-SMR
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.