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Piriformis-SMR

Piriformis-SMR is an isolation stretching movement working the glutes, 1 muscle group in all. Rated intermediate; needs a foam roller. 21 of the other 872 exercises here hit the same primary muscle, closest being Ankle On The Knee.

Foam Roller intermediate stretching isolation static
Piriformis-SMR — starting position, working the glutesPiriformis-SMR — end position, working the glutes

How to do the Piriformis-SMR

  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

RoleMuscles
Primary glutes
Equipmentfoam roller
Difficultyintermediate
Type isolation

No foam roller? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Ankle On The Knee Bodyweight Knee Across The Body Bodyweight Lying Glute Bodyweight One Knee To Chest Bodyweight Seated Glute Bodyweight Butt Lift (Bridge) Bodyweight

Easier than the Piriformis-SMR

Same movement pattern, lower entry difficulty — work up from here.

Ankle On The Knee beginner · Bodyweight Knee Across The Body beginner · Bodyweight One Knee To Chest beginner · Bodyweight

Harder than the Piriformis-SMR

Seated Glute expert · Bodyweight Lying Glute expert · Bodyweight

Common questions

What muscles does the Piriformis-SMR work?

The Piriformis-SMR primarily works the glutes. Ankle On The Knee, Downward Facing Balance, and Knee Across The Body train the same muscle, across 5 equipment types.

What equipment do you need for the Piriformis-SMR?

A Foam Roller. Without a foam roller, Ankle On The Knee, Knee Across The Body, and Lying Glute train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Piriformis-SMR suitable for beginners?

It is rated intermediate. Start with Ankle On The Knee, Knee Across The Body, and One Knee To Chest and work up.

Where should the Piriformis-SMR go in a workout?

Late — the Piriformis-SMR is isolation work, so it follows your compounds.

Similar exercises

Ankle On The Knee Bodyweight Downward Facing Balance Exercise Ball Knee Across The Body Bodyweight Lying Glute Bodyweight One Knee To Chest Bodyweight Seated Glute Bodyweight

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