Piriformis
The piriformis stretch is a bodyweight stretching exercise targeting the deep gluteal muscles, particularly the piriformis. Performed supine in a figure-four position, it releases tension in the outer hip, reducing tightness that can contribute to sciatic discomfort.
How to do it
- Lie on your back with both knees bent and feet flat on the mat.
- Cross your right ankle over your left knee, creating a figure-four shape.
- Flex your right foot to protect the knee.
- Gently press your right knee away from your body, or draw both legs toward your chest.
- Hold the stretch for 20-30 seconds, feeling the release in the outer hip and glute.
- Switch sides and repeat.
Form cues
- Keep your head and shoulders relaxed on the floor.
- Flex your top foot to support your knee joint.
- Keep your lower back gently pressed into the mat.
- Only pull as far as you feel a comfortable tension.
- Breathe deeply into the side of your hip.
Breathing: Inhale to prepare, and exhale slowly as you gently deepen the stretch to help your muscles release tension.
Common mistakes
- Lifting your head off the mat, which can strain your neck.
- Holding your breath, which prevents your muscles from relaxing into the stretch.
- Pulling too aggressively, which can cause muscle guarding instead of lengthening.
- Twisting your hips, which shifts the focus away from the targeted glute muscle.
Muscles worked
Primary: glutes. Secondary: hip abductors, lower back.
Suggested sets & reps
Get fitter
2 sets × 30-45 s per side, rest 30 s
Lose weight
2 sets × 30-45 s per side, rest 30 s
Build muscle
2 sets × 30-45 s per side, rest 30 s
Easier, harder & alternatives
Take care if…
- If you feel sharp or shooting pain, stop immediately and ease off.
- If you have a history of hip or lower back injury, check with a professional before starting a new stretching routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my knee?
No. If you feel pain in your knee, flex your foot more firmly or reduce the pressure you are applying to the leg.
How often can I do this stretch?
You can perform this daily, especially if you spend long periods sitting, to help maintain hip mobility.
What if I can't reach my leg to pull it?
You can use a towel or strap looped around your thigh to help draw your legs closer without straining your arms.