How to Get a Deep Piriformis Stretch for Back, Hip, Glute, and Leg Discomfort
The piriformis muscle is a small muscle located deep in the buttocks that helps rotate the hip. When it becomes tight or irritated, some people experience pain or discomfort in the glute area, hip, or down the leg. Stretching may help relieve symptoms for some people, but it does not treat every cause of back or leg pain.
1. Reclined Figure-4 Piriformis Stretch (Most Accessible)
- Lie on your back with both knees bent and feet flat on the floor.
- Place your right ankle over your left knee, forming a “4” shape.
- Reach behind your left thigh and gently pull it toward your chest.
- Keep your head and shoulders relaxed.
- Hold for 20–30 seconds.
- Repeat 2–4 times, then switch sides.
You should feel: a gentle stretch deep in the buttock and outer hip.
2. Seated Piriformis Stretch
- Sit upright on a chair.
- Place one ankle across the opposite knee.
- Keep your spine straight and slowly lean forward from your hips.
- Hold the stretch without bouncing.
- Repeat on the other side.
This version can be useful if getting down on the floor is difficult.
3. Supine Piriformis Stretch With Gentle Rotation
- Lie on your back.
- Bring one knee toward your chest.
- Guide the knee gently across your body toward the opposite shoulder.
- Keep the opposite hip relaxed.
- Hold for 20–30 seconds
