FitCi
Piriformis-SMR is an isolation exercise for the glutes: one joint works, so it comes after the compound lifts to finish the target muscle. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit on a foam roller and cross one ankle over the opposite knee
- Shift your weight toward the hip of the crossed leg
- Roll slowly until you find the tender spot deep in the glute
- Pause on it for 20-30 seconds and relax into your breath
- Switch sides and repeat
Coaching tip
Targets that deep glute ache from long sitting; pause 20-30 seconds on the tender spot.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Hip Thrust, Cable Pull-Through, Barbell Hip Thrust
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.