Piriformis Stretch
How to Do Piriformis Stretch
- Lie on your back on a padded surface. Begin with your legs straight in front of you. Bend the left leg up and place the left foot on the ground near your butt. Bend the right leg up and rest the right ankle across the left knee.
- Reach your hands around your left shin or left thigh and pull it towards your chest. Your right hand will go through the hole in between your legs.
- Pull and hold the left leg, feeling the stretch in the right hip flexor. Slowly, place the left leg back on the floor and switch sides.
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Related Glutes & Hip Flexors Exercises
Piriformis Stretch Exercise Details
Muscles worked
Piriformis Stretch targets glutes & hip flexors and also works hamstrings. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is an at-home exercise. Equipment required: no equipment.
Similar exercises
Related exercises that work similar muscle groups include Standing single / one leg circles, barbell box squats and resistance band side steps. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
