Piriformis-SMR

Muscles worked

The muscle under tension is the gluteus maximus, which is the strongest hip extensor you have and drives the pelvis forward at the top of the movement.

A stretch loads it at the far end of the range it normally works in, so the position you hold is itself the resistance.

Every exercise for:Glutes

How this movement works

You get into position and hold. One joint sets the angle and one muscle group takes the tension, so the load stays exactly where you put it. Hold for time, breathe normally, and come out the moment the position drifts: a shape that has quietly shifted is no longer training what you set it up to train.

It is filed under stretching, so the target is range of motion rather than force — a position you can settle into and breathe in, held long enough for the tissue to give.

What you need

A foam roll is a firm rolling contact point — depending where you put it, it either applies pressure to tissue or takes the stability out from under you.

Every exercise using:Foam roll

These train the glutes too, using equipment this one does not:

• Pull Throughcable
• Seated Glutebody only
• Barbell Glute Bridgebarbell
• Downward Facing Balanceexercise ball
• Flutter Kicksbench + body only

Difficulty

Listed at intermediate level. It assumes you already own the underlying pattern and can hold position under load — if the position breaks before the target muscle tires, drop back to a beginner variation until it does not.

Of the 24 glutes exercises in this database, 6 are listed at intermediate level.