[Steve-O-68]

In addition to the SMR, here are a few periformis stretches you can do.

Sit in a chair. Put your right ankle on your left knee. While keeping a neutral spine, gently pull your right knee towards your left shoulder. You should feel a good stretch in your glute.

I also like to do the above stretch laying down. Lay on your back, bend your left leg to 90, but keep your foot on the floor. Right ankle still goes on left knee. Keep neutral spine, and pull right knee towards your left shoulder. For an added stretch, raise your left foot off the ground a few inches while pulling your right knee to your left shoulder. Don't let your lower back round, and focus on keeping your pelvis parallel to the floor. If your pelvis starts to shift, or your low back rounds, you'll lose some of the stretch.

When doing the glute bridges, try putting a yoga block or medicine ball between your knees and squeeze them together while bridging. This will help take the abductors out of the movement allowing you to focus more on your glutes.