Piriformis-SMR
Piriformis-SMR is a soft-tissue preparation - hip external-rotator smr exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus
- Secondary muscles
- Gluteus medius, Gemelli
- Exercise type
- Soft-tissue preparation - hip external-rotator SMR
Exercise technique
- Sit
Sit on the roller with both feet planted in front.
- Cross
Place one ankle on the opposite thigh just above the knee.
- Support
Place your hands on the floor behind you to share your body weight.
- Side shift
Shift a small amount of weight toward the hip of the crossed leg.
- Passes
Make short, slow position changes over the muscular upper-back portion of the buttock.
- Hold
Pause briefly on a comfortable muscular point without increasing pressure.
- Return
Unload first, place your foot on the floor and position the other hip.
Key technique points
- Do not place the foot on the kneecap.
- Adjust pressure through your hands.
- Stay on the muscular portion of the buttock.
- Do not load the tailbone.
- Keep your leg relaxed.
- Stop if you feel radiating nerve-like sensations.
Common mistakes
Forcing the knee
Do not press the crossed knee down hard with your hand.
Applying full body weight
Do not lift your hands and surrender your hip weight to the roller.
Resting on bone
Do not compress the tailbone or hip prominence.
Wide, fast passes
Do not press the deep muscle line with uncontrolled back-and-forth movement.
Bending the ankle
Do not let the upper foot curl inward.
Continuing through numbness
Do not increase pressure as radiating sensations down the leg intensify.
Frequently asked questions
Piriformis-SMR: why is “Forcing the knee” a mistake?
Do not press the crossed knee down hard with your hand.
Piriformis-SMR: why is “Applying full body weight” a mistake?
Do not lift your hands and surrender your hip weight to the roller.
Piriformis-SMR: why is “Resting on bone” a mistake?
Do not compress the tailbone or hip prominence.
Piriformis-SMR: why is “Wide, fast passes” a mistake?
Do not press the deep muscle line with uncontrolled back-and-forth movement.
Piriformis-SMR: why is “Bending the ankle” a mistake?
Do not let the upper foot curl inward.
Piriformis-SMR: why is “Continuing through numbness” a mistake?
Do not increase pressure as radiating sensations down the leg intensify.
What should I focus on when doing Piriformis-SMR?
Do not place the foot on the kneecap. Adjust pressure through your hands. Stay on the muscular portion of the buttock. Do not load the tailbone. Keep your leg relaxed. Stop if you feel radiating nerve-like sensations.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.