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Roll Ball Piriformis Release

Roll Ball Piriformis Release

The Roll Ball Piriformis Release is an effective exercise that targets the piriformis muscle, which is located deep in the gluteal region. This exercise is particularly beneficial for individuals who experience tightness or discomfort in the glutes or lower back. By performing this exercise, you can release tension in the piriformis muscle, improve hip mobility, and alleviate any associated pain or discomfort. To perform the Roll Ball Piriformis Release, you will need a foam roller or a lacrosse ball. Begin by sitting on the floor with your knees bent and the foam roller placed behind you. Cross one ankle over the opposite thigh, creating a figure-four shape with your legs. Slowly lower yourself onto the foam roller, allowing it to apply pressure on the glute of the crossed leg. Once in position, begin to roll back and forth, applying gentle pressure on any tender or tight spots. Spend about 30-60 seconds on each side, ensuring you cover the entire glute area. You can also experiment with different angles and positions to effectively target the piriformis muscle. Performing the Roll Ball Piriformis Release on a regular basis can help improve your hip flexibility, reduce muscle imbalances, and prevent injuries. Remember to take slow, deep breaths as you perform the exercise to encourage relaxation and increase effectiveness. Incorporating the Roll Ball Piriformis Release into your routine can contribute to overall mobility and relieve any discomfort associated with a tight piriformis muscle. However, it's important to consult with a fitness professional to ensure proper form and technique, especially if you have any pre-existing conditions or injuries. Remember to listen to your body and stop the exercise if you experience any sharp or severe pain.


  • Start by sitting on a yoga mat or a comfortable surface.
  • Bend your knees and place your feet flat on the mat.
  • Place a small exercise ball or a tennis ball under one of your glutes.
  • Shift your weight to one side and roll the ball along your glute using small, slow movements.
  • If you find a tight or tender spot, pause and apply gentle pressure for about 30 seconds.
  • Continue rolling the ball along your glute, exploring different areas.
  • Do this for about 1-2 minutes on each side, focusing on any areas that feel particularly tight or tender.
  • When finished, slowly come back to a seated position and rest for a moment.
  • You can repeat this exercise periodically to help release tension in your piriformis muscle.

Tips & Tricks

  • Start with a suitable sized ball to roll on such as a tennis or lacrosse ball.
  • Place the ball under your glute or buttock while lying on your back with knees bent.
  • Apply gentle pressure on the ball and gradually roll it around the glute area.
  • Focus on any areas of tension or discomfort and spend more time on those spots.
  • Perform the exercise regularly to help relieve tightness in the piriformis muscle.
  • Always listen to your body and adjust the pressure or technique as needed.
  • Consult with a healthcare professional if you have any existing injuries or conditions.
  • Incorporate other complementary exercises such as stretching and strengthening to enhance the benefits.
  • Maintain a proper nutrition plan to support your overall fitness goals.
  • Stay consistent and patient, as it may take time to experience significant improvements.


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