Glute/Piriformis Foam Rolling
SMR for glutes and piriformis to reduce hip tension and prep for mobility work.
additional smr Gluteus maximus, piriformis, external rotatorsExecution
- 1Sit on a foam roller and cross one ankle over the opposite knee (figure-4)
- 2Lean toward the working glute
- 3Roll slowly over the glute max
- 4For piriformis, roll slightly deeper and more lateral
- 5Pause 20-30 seconds on tender spots
- 62 minutes per side
Cues
- Tolerable pressure (6-7/10)
- Lean into the working side
- Slow breathing
Common Errors
- Rolling too fast
- Too much pressure causing tension
- Not leaning enough
Progressions
- 1Foam roller -> Lacrosse ball for precision
Related Patterns
hip external rotation restriction
