Roll Ball Piriformis Release

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat, placing the medicine ball under your right glute.
2. Cross your right ankle over your left knee to create a 'figure-4' position, which opens the hip and exposes the piriformis.
3. Place both hands on the floor behind you for support and balance.

How to do it

1. Shift your body weight onto the right hip and lean slightly toward the side being worked.
2. Slowly roll your hip over the ball using small, controlled movements to identify tender spots or 'trigger points'.
3. When a tender spot is found, hold the position for 30 seconds while taking slow, deep breaths to allow the muscle to relax.
4. Exhale deeply as you apply pressure to the tightest areas, then inhale as you move to a new spot.

Form checklist

• Keep the ankle of the crossed leg flexed to protect the knee joint.
• Maintain a tall chest and avoid shrugging or collapsing into your shoulders.
• Move at a very slow pace; rapid rolling prevents the muscle from properly releasing.
• Keep the supporting foot flat on the floor to control the amount of pressure applied.

Pro tips

• Consciously try to 'melt' your glute muscle over the ball rather than tensing up against the discomfort.
• Slightly rotate your torso left or right to find different fibers of the deep hip rotators.

Make it harder

• Lean more of your body weight onto the ball by lifting your supporting hand off the floor slightly.
• Transition to a smaller, firmer tool like a lacrosse ball for more localized and intense pressure.

Frequently asked

What muscles does the roll ball piriformis release work?

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

What equipment do you need for the roll ball piriformis release?

The roll ball piriformis release uses medicine ball.

Is the roll ball piriformis release good for beginners?

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

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