Lying Piriformis Stretch

GlutesBodyweight

A supine stretch targeting the piriformis and gluteal muscles. Relieves deep hip tightness without placing pressure on your spine.

How to do it

1Lie on your back with your knees bent and feet flat on the floor.

2Cross one ankle over the opposite knee.

3Reach through and grab the back of your supporting thigh, gently pulling it toward your chest.

4Hold the position, feeling a stretch in your glute.

5Slowly lower your leg back down and repeat on the other side.

Common mistakes

Lifting your head and shoulders off the floor, creating strain in your neck.

Pulling too aggressively, causing discomfort in your knee joint.

Tilting your pelvis to the side, compromising stretch alignment.

Breathing

Keep your breathing deep and steady, focusing on long exhales while holding the stretch.

Make it harder or easier

To make it easier, place a block under your supporting foot or use a strap around your thigh.

To make it harder, pull your thigh closer to your chest while gently pressing your knee outward.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.