Roll Ball Piriformis

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat, placing a medicine ball directly under your right glute.
2. Cross your right ankle over your left knee in a 'figure-four' position to stretch and expose the piriformis.
3. Place your hands on the floor behind you for support and balance.

How to do it

1. Shift your weight slightly toward the right hip, applying direct pressure into the medicine ball.
2. Slowly roll in small circles or back-and-forth motions to identify areas of tension or 'trigger points'.
3. Inhale deeply and, as you exhale, hold your position on any sensitive spots for 20-30 seconds to allow the muscle to release.
4. Maintain a slow, controlled tempo, using your hands and left foot to regulate the amount of pressure applied.

Form checklist

• Keep your chest lifted and avoid shrugging your shoulders toward your ears.
• Ensure the ball stays on the fleshy part of the glute and avoid rolling directly onto the hip bone or tailbone.
• Maintain the figure-four leg lock to keep the target muscle under a slight stretch.
• Keep your breathing steady and deep; do not hold your breath when you feel discomfort.

Pro tips

• Focus on 'melting' into the ball rather than tensing up; the more relaxed the muscle is, the deeper the release will be.
• If you find a particularly tight spot, try small internal and external rotations of the hip to work the tissue from different angles.

Make it harder

• Lean further into the side being rolled to increase the percentage of body weight applied to the ball.
• Switch to a smaller, firmer ball (like a lacrosse ball) for more concentrated, deep-tissue pressure.

Frequently asked

What muscles does the roll ball piriformis work?

The roll ball piriformis primarily targets the glutes, and also works the abs and obliques as secondary muscles.

What equipment do you need for the roll ball piriformis?

The roll ball piriformis uses medicine ball.

Is the roll ball piriformis good for beginners?

Yes. The roll ball piriformis is a beginner-friendly movement and a strong foundation to build on.

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