Seated Piriformi Stretch
Relieve hip & lower back pain! This stretch targets your piriformis muscle for better flexibility and comfort.
The Seated Piriformi Stretch mainly works the glutes & hips and hip abductors (outer thighs), with help from the lower back. You'll need: chair.
Required Equipment
Seated Piriformi Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Hip Stabilizer (gluteus minimus)
Secondary
Hip Rotators; Lower Back (quadratus lumborum)
Seated Piriformi Stretch Variations and Alternatives
How to do the Seated Piriformi Stretch
Begin by sitting on a bench or chair, with both feet flat on the ground.
Place your right ankle on top of your left knee, creating a figure-4 shape.
Maintain an upright posture with your spine straight and chest lifted.
Gently press down on your right knee with your right hand to increase the stretch, you should feel it in your right glute.
For a deeper stretch, gently lean your torso forward while keeping your back straight.
Hold this position for 15–30 seconds, focusing on relaxing the muscles to deepen the stretch.
Slowly release the pressure on your knee and sit back up.
Switch legs and repeat the stretch with your left ankle on your right knee.
Perform the stretch 2-3 times per side, as needed, for relief and increased flexibility.
Note: It's important to stretch to the point of mild tension, not pain. If the stretch becomes painful, ease off to a more comfortable position.
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Seated Piriformi Stretch FAQs
What muscles does the Seated Piriformi Stretch work?
The Seated Piriformi Stretch mainly works the glutes & hips and hip abductors (outer thighs), with help from the lower back. The main muscles are the gluteus maximus and gluteus minimus.
What equipment do you need for the Seated Piriformi Stretch?
Chair.
What workout day should the Seated Piriformi Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Seated Piriformi Stretch variations and alternatives?
Similar exercises include the Couch Stretch, Crossed-Leg Hip Stretch, Half Kneeling Glute Stretch and Half Hip Pigeon Stretch.
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