GymPlan AIPiriformis-SMR
Piriformis-SMR is an intermediate isolation stretching that mainly works your glutes.
💪 Glutes🏋️ Other📈 Intermediate🔗 Isolation🎯 2-3 holds of 20-30 seconds per side
How to do the piriformis-smr
- 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.
- 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
Primary: Glutes
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Start your free trialPiriformis-SMR alternatives
Exercises that train the same main muscle, including options with other equipment.
Ankle On The KneeBodyweight · Beginner
Knee Across The BodyBodyweight · Beginner
One Knee To ChestBodyweight · Beginner
Lying GluteBodyweight · Expert
Seated GluteBodyweight · ExpertFAQ
What muscles does the piriformis-smr work?
It mainly works your glutes.
How many sets and reps of piriformis-smr should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the piriformis-smr good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.