Piriformis-SMR
How to do the Piriformis-SMR with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
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Foam Roll
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.
Log it, see it on your body.
Every Piriformis-SMR set you log feeds Ascend's anatomy heatmap, so your glutes volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Piriformis-SMR fits
The Piriformis-SMR shows up in training built around a specific goal. See how it fits:
More glutes exercises
Piriformis-SMR: common questions
What muscles does the Piriformis-SMR work?
The Piriformis-SMR primarily works the Glutes.
Is the Piriformis-SMR suitable for beginners?
The Piriformis-SMR is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Piriformis-SMR?
To do the Piriformis-SMR you'll need a foam roller.
Is the Piriformis-SMR a compound or isolation exercise?
The Piriformis-SMR is an isolation exercise, it targets the glutes through a single joint, which makes it useful for focused, targeted work.
How do I do the Piriformis-SMR with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Piriformis-SMR sets, free.
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