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Supine Figure-4 Stretch (Piriformis Stretch)

BeginnerstretchTier T0

Cross one ankle over the opposite knee and pull the thigh toward you. Stretches the deep hip rotators which often contribute to lower back and buttock pain.

Targets: Thoracic Spine, Lumbar Spine
Muscles: Piriformis, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

No equipment? Try: Towel behind thigh if cannot reach

Dosage

2

Sets

2

Reps / Time

15 sec

Rest

hold 30-45 seconds each side

Tempo

Step-by-Step Guide

Set up

  • Lie on your back with knees bent
  • Cross your right ankle over your left knee
  • Keep right foot flexed to protect knee

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Reach your right hand through the gap

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Clasp hands behind your left thigh

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Gently pull your left thigh toward your chest

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Keep your head on the floor

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Feel stretch in right buttock/hip

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Hold 30 seconds, then switch sides

Breathing

  • Breathe normally throughout
  • Exhale to deepen slightly

Form Cues

  • Keep ankle flexed
  • Pull gently - no forcing
  • Keep head and shoulders relaxed
  • Breathe into the stretch

Common Mistakes to Avoid

  • Ankle not flexed (knee at risk)
  • Pulling too hard
  • Lifting head off floor
  • Holding breath

Safety Information

Keep ankle flexed to protect knee. Stop if sharp hip pain occurs.

Progressions

Cross ankle higher on thigh, pull closer

Regressions

Don't pull as far, or use towel behind thigh

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.