Roll Ball Piriformis
Description
The roll ball piriformis is a self myofascial release drill for the deep glute. Sitting on a small ball placed under the piriformis releases tightness from sitting and heavy lower body work.
Muscle Group
Equipment Required
Roll Ball Piriformis Instructions
- Sit on the floor with a massage ball under one glute.
- Stagger the legs with the working side leg crossed over.
- Lean back onto the hands for support.
- Brace the core and shift the weight onto the ball.
- Roll the glute slowly over the ball.
- Pause on tender spots for several breaths.
- Stay deep in the glute near the hip joint.
- Continue for the working time then switch sides.
Roll Ball Piriformis Form & Visual
Roll Ball Piriformis Benefits
- Releases the piriformis.
- Improves hip rotation.
- Reduces glute tightness.
- Useful for desk workers.
- Joint friendly release.
Roll Ball Piriformis Muscles Worked
- Gluteus maximus
- Piriformis
- Gluteus medius
Roll Ball Piriformis Variations & Alternatives
- Pigeon Pose
- Figure 4 Stretch
- Foam Roll Glutes
- Hip Stretch
