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Upper Legs Exercise · Assisted

Assisted Lying Gluteus And Piriformis Stretch exercise animation

Assisted Lying Gluteus And Piriformis Stretch

Category
Upper Legs
Equipment
Assisted
Target
Glutes

This variation targets the glutes and piriformis specifically, a small deep hip rotator that tightens up easily from sitting and often refers pain down the leg when it's angry. Lying down and using assistance lets the hip relax into the stretch instead of fighting gravity. It's a common one to add for anyone dealing with nagging hip or sciatic-adjacent tightness.

How to Do the Assisted Lying Gluteus And Piriformis Stretch

  1. Lie on your back with your legs fully extended.
  2. Bend your right knee, resting your right ankle on your left thigh just above the knee joint.
  3. Using both hands, hold your left thigh and gently pull it in toward your chest.
  4. Maintain the stretch for 20 to 30 seconds.
  5. Let go of the stretch and perform it again on the opposite side.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Assisted Lying Gluteus And Piriformis Stretch primarily targets the Glutes, with Hamstrings as the primary synergist muscle group.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Assisted Side Lying Adductor Stretch Assisted Side Lying Adductor Stretch Assisted · Adductors

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have assisted? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Assisted Lying Gluteus And Piriformis Stretch work?
The Assisted Lying Gluteus And Piriformis Stretch primarily targets the glutes, with the hamstrings as the main supporting muscle group.
What equipment do I need for the Assisted Lying Gluteus And Piriformis Stretch?
The Assisted Lying Gluteus And Piriformis Stretch is done with a assisted.
What's a good alternative to the Assisted Lying Gluteus And Piriformis Stretch?
If you don't have access to a assisted, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.