Exercise guide · Beginner · Stretch

Seated Piriformis Stretch: How to Do It & Muscles Worked

The seated piriformis stretch targets the glutes and helps improve flexibility and relieve tension in the piriformis muscle. It is performed seated on the ground, crossing one leg over the other and gently twisting the torso to stretch the gluteal region.

Primary muscles
Glutes
Secondary muscles
Hamstrings
Equipment
Body Weight
Level · type
Beginner · Stretch
Demonstration of the seated piriformis stretch
Front view: muscles worked by the seated piriformis stretch. Primary: glutes. Secondary: hamstrings.
Back view: muscles worked by the seated piriformis stretch. Primary: glutes. Secondary: hamstrings.
Primary Secondary

How to do the seated piriformis stretch

  1. Step 1: Sit on the ground with your legs extended in front of you.
  2. Step 2: Bend your right knee and place your right foot on the outside of your left knee.
  3. Step 3: Place your left elbow on the outside of your right knee and gently twist your torso to the right.
  4. Step 4: Hold the stretch for 20-30 seconds, then switch sides and repeat.

Seated Piriformis Stretch alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.