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Hip · Stretching

Piriformis Stretch Lying on Back

Piriformis stretch lying on back, 3 sets, hold 30 seconds per side

Illustration of the Piriformis Stretch Lying on Back exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per side

Description: Lie on your back with knees bent. Place one ankle over the opposite knee to form a '4'. Grasp the thigh of the supporting leg and gently pull it towards your chest until you feel a deep stretch in the buttock of the crossed leg.

Tips: Keep your back flat on the floor and perform the movement slowly to avoid any pain. Breathe calmly during the stretch.

Progression: Gradually increase the hold duration up to 45 seconds as the stretch becomes comfortable.

At a glance

Goal
Stretching
Level
Beginner
Equipment
mat
Starting position
Lying on back with knees bent
Clinical goal
Improve flexibility and reduce tension in the piriformis muscle
Also known as
hip stretch, piriformis muscle stretch, lying hip stretch

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.