Piriformis-SMR

A intermediate stretching exercise for the glutes, done with a foam roller.

Main muscles: Glutes
Equipment: Foam roller
Level: Intermediate
Type: Isolation
Movement: Static

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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Piriformis-SMR

Questions

What muscles does the Piriformis-SMR work?

Mainly the glutes.

Is the Piriformis-SMR good for beginners?

It's rated intermediate. Beginners can build up to it with Hip Circles (prone) first.

What can I do instead of the Piriformis-SMR?

Good alternatives that train the glutes: Iliotibial Tract-SMR, Hip Circles (prone), IT Band and Glute Stretch or Standing Hip Circles.

How many sets and reps of the Piriformis-SMR should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).