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Roll Ball Piriformis Release Alternative

12 substitute exercises that target the same muscles

1
Kneeling Forward Hip Circles demonstration

Kneeling Forward Hip Circles
2
Glute Bridge Hold with Kick demonstration

Glute Bridge Hold with Kick
3
Dumbbell Reverse Hyperextension on Bench demonstration

Dumbbell Reverse Hyperextension on Bench
4
Quadruped Leg Curl demonstration

Quadruped Leg Curl
5
Y Leg Squeeze and Curl demonstration

Y Leg Squeeze and Curl
6
Smith Reverse Hyperextension demonstration

Smith Reverse Hyperextension
7
Landmine One Leg Stiff Leg Deadlift demonstration

Landmine One Leg Stiff Leg Deadlift
8
Bodyweight Single Leg Deadlift demonstration

Bodyweight Single Leg Deadlift
9
Lying Alternate Frog Kick demonstration

Lying Alternate Frog Kick
10
Back Forward Leg Swings demonstration

Back Forward Leg Swings
11
Skater Step-Back demonstration

Skater Step-Back
12
Glute Bridge March demonstration

Glute Bridge March

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Roll Ball Piriformis Release trains

Primary Gluteus Maximus

Secondary Gluteus Medius Gluteus Minimus Hamstrings

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