Piriformis Stretch

Piriformis, GlutesBodyweight

Performed lying on your back, this stretch targets the piriformis and glutes. It enhances hip mobility and relieves tightness in the pelvic area. Work one side at a time.

How to do it

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

2Cross your right ankle over your left knee.

3Loop your hands around the back of your left thigh and gently pull it toward your chest.

4Keep your sacrum and shoulders grounded on the floor, feeling a light stretch in your right glute.

5Hold for the desired time, then switch sides.

Common mistakes

Lifting your tailbone or shoulders off the floor, reducing effectiveness and twisting the spine.

Craning your neck backward, causing neck strain.

Yanking your leg toward you, triggering a protective muscle spasm.

Breathing

Maintain a smooth, steady rhythm. Exhale as you pull your thigh closer to your chest.

Make it harder or easier

To scale down, leave your supporting foot on the floor or rest it against a wall.

To make it harder, gently push your crossed knee away with your elbow.

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.