Eccentryx / Exercise Atlas / recovery
Piriformis Roll
Sit tall, cross ankle over knee, and find the deep pocket behind the hip bone.
Muscles
- Primary
- deep glutes
- Supporting
- piriformis
Mechanics
- Pattern
- soft tissue prep
- Equipment
- foam roller, lacrosse ball
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Deep glute pressure eases without numbness down the leg.
- Progression
- Hold one dense spot for three calm breaths.
- Regression
- Use a softer ball or keep both feet down.
Watch for
- Pressing into nerve symptoms
- Rushing through sharp pressure
Substitutions
- Figure-four stretch
- Pigeon stretch
- Glute roll