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Exercise 2567 · REF QY39eBr

Seated Piriformis Stretch exercise animation

Seated Piriformis Stretch

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

The piriformis sits deep under the glutes and can quietly tighten up from heavy squatting or long periods of sitting, sometimes irritating the sciatic nerve that runs right past it. Crossing one ankle over the opposite knee while seated and leaning forward puts a direct stretch on that muscle specifically, not just the glutes in general. It's worth adding if you get a nagging ache in one hip that doesn't match up with anything else.

How to Do the Seated Piriformis Stretch

  1. Sit on the ground with your legs extended in front of you.
  2. Bend your right knee and place your right foot on the outside of your left knee.
  3. Place your left elbow on the outside of your right knee and gently twist your torso to the right.
  4. Hold the stretch for 20-30 seconds, then switch sides and repeat.

Muscles Worked

The Seated 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 Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

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 body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · 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 Seated Piriformis Stretch work?
The Seated Piriformis Stretch primarily targets the glutes, with the hamstrings as the main supporting muscle group.
What equipment do I need for the Seated Piriformis Stretch?
The Seated Piriformis Stretch is done with no equipment — just body weight.
What's a good alternative to the Seated Piriformis Stretch?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.