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Roll Ball Piriformis (VERSION 2)

Roll Ball Piriformis (VERSION 2)

Roll Ball Piriformis (VERSION 2) is a dynamic exercise that targets the muscles in the glutes, particularly the piriformis. This exercise helps to increase mobility in the hips, improve lower back strength, and promote overall stability. To perform the Roll Ball Piriformis (VERSION 2), you will need an exercise ball or stability ball. Begin by sitting on the exercise ball with your feet flat on the ground, hip-width apart. Slowly roll your hips forward, allowing your lower back to curve slightly. This position will intensify the stretch on the piriformis muscles. Next, gently roll the ball backwards, using your hips to control the movement. You should feel a deep release and stretch in the glutes as you roll the ball back. While performing this exercise, it's important to focus on maintaining a neutral spine and engaging your core muscles for stability. Continue rolling the ball back and forth for a designated number of repetitions or time. Remember to maintain a slow and controlled movement throughout the exercise. If you experience any discomfort or pain, stop immediately and consult with a fitness professional or physician. Incorporating the Roll Ball Piriformis (VERSION 2) into your workout routine can be beneficial for those who sit for extended periods, suffer from hip tightness, or want to improve overall hip mobility. This exercise can be included as part of a warm-up, cool-down, or as a standalone exercise to target the glutes and promote hip flexibility. Remember to always listen to your body and modify the exercise as needed to suit your fitness level and capabilities.


  • Start by lying on your back with your knees bent and feet flat on the ground. Place a small exercise ball between your knees.
  • Slowly lift your hips off the ground, engaging your glutes and core muscles.
  • While keeping your hips lifted, squeeze the exercise ball with your knees.
  • Hold the squeeze for a second or two, then release and repeat.
  • Remember to breathe steadily throughout the exercise.
  • Perform the desired number of repetitions.

Tips & Tricks

  • Warm up properly before attempting this exercise to prevent injury.
  • Engage your core muscles throughout the exercise to maintain stability and balance.
  • Focus on maintaining a slow and controlled movement to target the muscles effectively.
  • Start with a lighter ball or object and gradually increase the weight as you progress.
  • Listen to your body and stop if you experience any pain or discomfort.
  • Breathe deeply and exhale during the exertion phase of the exercise.
  • Include other exercises that target the glutes and hip muscles to complement this exercise.
  • Consult with a fitness professional to ensure proper technique and form.
  • Stay consistent and incorporate this exercise into your regular workout routine for best results.
  • Fuel your body with proper nutrition to support muscle recovery and growth.

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