How to Do the Piriformis-SMR

Intermediate · Foam Roll · Targets Glutes

How to perform it

1. 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.
2. 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.

Muscles worked

The Piriformis-SMR primarily targets your Glutes. You'll need foam roll.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Piriformis-SMR slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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