Legs · Roll Ball
Roll Ball Piriformis Release
How to do the roll ball piriformis release, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Roll Ball
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit on a massage ball with it positioned under one glute, near the deep muscle of your buttock. Cross that ankle over the opposite knee, lean your weight onto the ball, and roll slowly in small movements over the tender area to release the piriformis.
- 1Feel the ball press into the deep glute and release tension in the
- 2piriformis
- 3Cross the leg and lean in to reach the muscle more precisely
- 4Pause and breathe on the tightest spots until they let go
Common mistakes
- Do not roll directly on the bony part of your hip or tailbone
- Avoid moving too fast; small, slow shifts find the spot
- Do not push so hard that you tense up and hold your breath
Muscles worked
The roll ball piriformis release mainly works the glutes, with the external rotators assisting.
- GlutesPrimary
- External RotatorsSupport
- HamstringsMinor
Kovo programs the roll ball piriformis release for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.