Piriformis SMR

Piriformis self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller, lacrosse ball, or other "trigger point" massage tool. By applying pressure strategically to the piriformis muscles in the upper gluteal region, some people find they can cause this often painful and tight muscle to relax or "release." Piriformis SMR is often accompanied by SMR on the iliotibial (IT) band or tensor fascia lata (TFL muscles), or by stretches that target the glutes and hips.


  1. Can encourage blood flow to the glute muscles
  2. May be able to temporarily increase range of motion in the hip joints
  3. Effective as part of a warm-up or post-workout recovery

Piriformis SMR Images


Piriformis SMR Instructions

Piriformis SMR muscle diagram
  1. 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.
  2. 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.