Exercise guide
Seated Piriformis Stretch
- Beginner
- Isolation
- Timed hold
- Hips
- Lower legs
The seated piriformis stretch targets the deep gluteal muscles to improve hip mobility and relieve tension in the lower back and sciatic nerve. It is an essential recovery movement for anyone with tight hips or a sedentary lifestyle.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit tall on the edge of a flat bench with your feet flat on the floor, hip-width apart.
- Cross your right ankle over your left knee, creating a 'figure-4' shape with your legs.
- Place your right hand on your right knee and your left hand on your right ankle for support.
- Engage your core and lengthen your spine to maintain an upright posture.
How to do it
- Inhale to prepare, then exhale as you slowly hinge forward at the hips while keeping your chest lifted and back flat.
- Continue leaning forward until you feel a deep stretch in the outer glute and hip of the crossed leg.
- Hold the stretch for 30 seconds, focusing on deep, controlled breaths to allow the muscle to relax.
- Slowly return to the starting position and repeat the process on the left side.
Form checklist
- Keep your spine neutral and avoid rounding your shoulders or lower back.
- Flex the foot of the crossed leg to stabilize and protect the knee joint.
- Ensure both sit-bones remain firmly planted on the bench throughout the stretch.
- Lead the movement with your chest rather than your forehead.
Pro tips
- Gently press down on the crossed knee with your hand to increase the intensity of the hip external rotation.
- Focus on 'sending' your breath into the tight area of the hip to help the nervous system release the muscle tension.
Make it harder
- Increase the stretch by gently pulling the crossed ankle toward your opposite shoulder while hinging forward.
- Incorporate PNF stretching by pushing your crossed ankle into your knee for 5 seconds, then relaxing deeper into the stretch.
Frequently asked
- What muscles does the seated piriformis stretch work?
- The seated piriformis stretch primarily targets the glutes, and also works the adductors and hamstrings as secondary muscles.
- What equipment do you need for the seated piriformis stretch?
- The seated piriformis stretch requires no equipment — just your body weight.
- Is the seated piriformis stretch good for beginners?
- Yes. The seated piriformis stretch is a beginner-friendly movement and a strong foundation to build on.
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