Tightness in the piriformis muscle can contribute to lower back discomfort or even sciatic nerve irritation. This foam rolling technique helps release that tension and restore proper hip function. At FitnessTracker, we recommend this movement for anyone who spends time sitting or performing leg-heavy workouts.
Instructions
- Sit on a foam roller with your knees bent and feet flat.
- Cross one ankle over the opposite knee to target the glute on that side.
- Shift your weight slightly toward the crossed leg, leaning into the roller.
- Slowly roll back and forth over the glute, pausing at tight or tender spots.
- Hold pressure for 10–30 seconds, then switch sides.