How to Do the Seated Piriformis Stretch Properly

Learn the correct technique for the seated piriformis stretch to relieve hip pain, improve mobility, and reduce lower back tension.

How to Perform

  1. Sit upright on a stable chair or bench with your feet flat on the floor and your spine in a neutral position.
  2. Lift your right leg and place the right ankle across your left thigh, just above the knee.
  3. Grasp your right knee and ankle with your hands to stabilize the leg while keeping your chest lifted.
  4. Lean forward slowly from the hips while maintaining a straight back until you feel a deep stretch in the right glute.
  5. Hold the position for 30 seconds while breathing deeply through your nose.
  6. Release the tension and repeat the movement on the opposite side to reach muscular balance.

Common Mistakes

  • Rounding the spine or slouching forward instead of hinging at the hips.
  • Applying excessive downward pressure on the knee joint.
  • Holding your breath which prevents the muscle from relaxing into the stretch.
  • Jerking or bouncing during the stretch rather than maintaining a steady hold.

Muscles Worked

Primary movers

  • Glutes

Stabilizers

  • Lower Back
  • Hip Flexors
  • Hamstrings

Related Guides

Glutes · Strength