Seated Piriformis Stretch

Seated Piriformis Stretch


This exercise involves sitting with one leg crossed over the other and gently pulling the knee towards the opposite shoulder to stretch the piriformis muscle. It can help alleviate lower back and hip pain.

Muscle Group

Equipment Required

Seated Piriformis Stretch Instructions

  1. Sit on a chair with your feet flat on the ground.
  2. Place your right ankle on your left knee.
  3. Place your right hand on your right knee and your left hand on your right ankle.
  4. Gently press your right knee towards your left shoulder while keeping your back straight.
  5. Hold the stretch for 15-30 seconds.
  6. Release and repeat on the other side.

Seated Piriformis Stretch Form & Visual

Seated Piriformis Stretch

Seated Piriformis Stretch Benefits

  • Relieves tension and tightness in the piriformis muscle
  • Helps alleviate lower back pain
  • Improves flexibility and range of motion in the hips
  • Reduces the risk of injury in the lower body
  • Can be done anywhere, without any equipment

Seated Piriformis Stretch Muscles Worked

  • Gluteus Maximus
  • Piriformis
  • Other hip external rotators

Seated Piriformis Stretch Variations & Alternatives

  • Standing Piriformis Stretch
  • Lying Piriformis Stretch
  • Supine Piriformis Stretch
  • Modified Pigeon Pose
  • Thread the Needle Pose