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Exercise Library / Seated Piriformis Stretch

Seated Piriformis Stretch

The seated piriformis stretch pulls one knee toward the opposite shoulder to loosen the deep muscle at the back of the hip.

Mobility & Flexibility

What this exercise does

The seated piriformis stretch pulls one knee toward the opposite shoulder to loosen the deep muscle at the back of the hip. It can help ease tightness in the buttock area.

At a glance

Body part
Butt / Hips
Muscles worked
Glutes, Hips
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Sit tall in a chair. Cross your right ankle over your left knee.
  2. Hold your right knee and ankle.
  3. Gently pull your right knee toward your left shoulder.
  4. Hold for 20 to 30 seconds.
  5. Switch legs.

Common mistakes

  • Slouching.
  • Yanking the knee.
  • Holding your breath.

Make it easier or harder

Make it easier

Pull more gently, with less tension.

Make it harder

Pull a little further, keeping the back straight.

Keep it safe

Move gently and stop at a mild stretch. Check with your doctor if you have had hip surgery.

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