Exercise Database

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Course: PHRE 3045 – Sports Injuries Movement Pattern: Target: Gluteals Synergist(s): IT Band, Piriformis, TFL
Exercise
Regressions: Progressions:

Equipment: Foam Roller
Description:
  1. Assume a seated position (on the floor) with foam roller under the gluteal muscles.
  2. Cross one leg over the other.  The crossed leg will be the side you target.
  3. Adjust position as needed to target proximal, distal, lateral, medial and central glutes.  An extreme proximal lateral position will target the TFL.  A central position will target the piriformis.
  4. Keep pressure on hands and feet to control the degree of pressure.
  5. Roll a small area at a time and then move to another area.  Do not over do any one area to the point of significant pain or discomfort.  Less is more.
Common Error(s):
Spotting:
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