Seated Piriformis Stretch
Description
The seated piriformis stretch is performed sitting on a chair or bench with one ankle crossed over the opposite knee, then leaning forward to stretch the piriformis and deep hip rotators. It is practical for office settings and relieves the sciatic tension that tight piriformis muscles can cause.
Muscle Group
Equipment Required
Seated Piriformis Stretch Instructions
- Sit upright on a chair with both feet flat on the floor.
- Cross your right ankle over your left knee, resting it just above the kneecap. Flex your right foot.
- Sit up tall. Place your right hand gently on your right knee.
- Lean forward from the hips with a flat back until you feel a stretch in your right glute and outer hip.
- Gently press your right knee down with your hand to deepen the stretch.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch sides and repeat.
- The stretch should be felt in the glute area, not the knee. If you feel knee pain, reduce the angle.
Seated Piriformis Stretch Form & Visual
Seated Piriformis Stretch Benefits
- Stretches the piriformis and deep hip rotators
- Relieves sciatic tension caused by tight piriformis
- Practical for office and desk settings
- No equipment needed beyond a chair
- Gentle enough for daily use
- Improves hip external rotation
Seated Piriformis Stretch Muscles Worked
- Piriformis
- Gluteus maximus
- Deep hip external rotators
- Gluteus medius
Seated Piriformis Stretch Variations & Alternatives
- Pigeon Hip Stretch (floor)
- Standing Figure Four
- Lying Glute Stretch
- Supine Piriformis Stretch (lying on back)
- Thread the Needle
