Glute/Piriformis Foam Rolling
additional smr Gluteus maximus, piriformis, external rotators
SMR for glutes and piriformis to reduce hip tension and prep for mobility work.
Execution
- Sit on a foam roller and cross one ankle over the opposite knee (figure-4)
- Lean toward the working glute
- Roll slowly over the glute max
- For piriformis, roll slightly deeper and more lateral
- Pause 20-30 seconds on tender spots
- 2 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
- Foam roller -> Lacrosse ball for precision
Related Patterns
- hip external rotation restriction