Piriformis
The piriformis stretch is a seated yoga and mobility posture targeting the piriformis muscle and deep external hip rotators. It involves crossing one knee over the extended leg and rotating the hip to generate a focused stretch in the outer glute region.
How to do it
- Sit on the floor with both legs extended in front of you.
- Bend your right knee and cross your right foot over your left thigh, placing it flat on the floor.
- Sit up tall and place your right hand on the floor behind your right hip.
- Hug your right knee with your left arm and gently draw it toward your left shoulder.
- Hold the stretch for 30-60 seconds, feeling the release in the right glute, then switch sides.
Form cues
- Sit tall with a long spine
- Keep your shoulders relaxed
- Hug the knee toward the opposite shoulder
- Keep your grounded leg engaged
- Breathe deeply into the stretch
Breathing: Inhale to lengthen your spine, exhale as you gently deepen the stretch.
Common mistakes
- Slouching forward, which reduces the effectiveness of the glute stretch
- Pulling the knee too aggressively, which can strain the hip joint
- Holding your breath, which prevents your muscles from fully relaxing
Muscles worked
Primary: glutes. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
2 sets × 60 seconds per side, rest 30s
Lose weight
2 sets × 60 seconds per side, rest 30s
Build muscle
2 sets × 60 seconds per side, rest 30s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or stabbing pain, stop the movement immediately and ease off.
- If you have a history of hip or lower back injury, check with a professional before starting new stretches.
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
What if I feel this in my knee instead of my glute?
Ease off the intensity. Ensure your foot is positioned correctly and try not to force the knee higher than your flexibility allows.
How often should I do this stretch?
You can perform this daily, especially after long periods of sitting or following a workout.
Is it normal to feel uneven tension between sides?
Yes, it is very common to have one side tighter than the other due to daily movement habits.