Floor Seated Glute Piriformi Mobilization Lacrosse Ball
Target hip pain! Gently mobilize your piriformis with a lacrosse ball while seated. Improve glute mobility and reduce tension.
The Floor Seated Glute Piriformi Mobilization Lacrosse Ball mainly works the glutes & hips and hip abductors (outer thighs), with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Floor Seated Glute Piriformi Mobilization Lacrosse Ball Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
Floor Seated Glute Piriformi Mobilization Lacrosse Ball Variations and Alternatives
How to do the Floor Seated Glute Piriformi Mobilization Lacrosse Ball
Sit on the floor with your legs extended in front of you.
Place a firm massage ball or foam roller under your buttock on the side you want to work on.
Bend your knees and place your feet flat on the floor.
Cross the ankle of the leg on the same side as the muscle you're targeting over the opposite knee to increase the stretch.
Support yourself with your hands placed on the floor behind you for balance.
Gently shift your weight onto the side with the ball, targeting the piriformis muscle, which is located deep in the gluteal area.
Find a point of tension or tightness, and maintain gentle pressure on this spot.
Hold this position for 30 seconds to 2 minutes, breathing deeply and relaxing into the stretch. Avoid pressing too hard to prevent bruising or excessive discomfort.
Slowly release and switch sides if necessary.
Remember to perform this exercise gently and to avoid excessive pressure that could cause pain or injury. If you experience sharp pain, stop the exercise immediately and consult with a healthcare professional.
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Floor Seated Glute Piriformi Mobilization Lacrosse Ball FAQs
What muscles does the Floor Seated Glute Piriformi Mobilization Lacrosse Ball work?
The Floor Seated Glute Piriformi Mobilization Lacrosse Ball mainly works the glutes & hips and hip abductors (outer thighs), with help from the core and lower back. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Floor Seated Glute Piriformi Mobilization Lacrosse Ball?
None. The Floor Seated Glute Piriformi Mobilization Lacrosse Ball is a bodyweight exercise, so you can do it anywhere.
What are some Floor Seated Glute Piriformi Mobilization Lacrosse Ball variations and alternatives?
Similar exercises include the Foam-Roll Glute, Foam-Roll Hip Abductor, Foam-Roll Lower-Back Mobilisation and Adductor Roll-Ball.
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