Foam Roller Exercise: Piriformis / Glute

The Glute muscles are made up of the Gluteus Minimus, Gluteus Medius, and Gluteus Maximus. These muscles allow us to squat, run, jump and move dynamically. Although not a gluteal muscle the Piriformis is often the culprit that needs the most attention in terms of treatment. This small muscle allows us to externally rotate the thigh. A tight and weak piriformis can lead to lower back and sciatic like pain that travels down the leg as well as groin injuries. So, it’s essential that you try this foam rolling exercise to release this muscle.

• Place foam roller on the ground
• Sit with one butt check on the foam roller. Cross the top leg, with a bent knee, over the other. Placing that foot in front of you to help regulate pressure
• Place your hands behind you on the floor, with your fingertips pointing away
• Slowly roll the middle of your butt/hip targeting tight areas.
• Roll for 1-2 minutes then switch sides