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Exercise handout — move better, feel better.
Supine Piriformis Stretch
Targeted stretch for the piriformis muscle which can contribute to SI and buttock pain. Similar to figure-4 but focuses on external rotation.
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
Dosage
2
Sets
30 sec
Reps / Time
15 sec
Rest
20-30 sec hold each side
Tempo
Step-by-Step Guide
Set up
- Lie on your back with both knees bent
- Cross one ankle over the opposite knee
- Rest in this position
No image for this step. Follow the written instruction.
Step 1 of 4
Let the crossed knee fall outward naturally
No image for this step. Follow the written instruction.
Step 2 of 4
If needed, gently pull bottom thigh toward chest
No image for this step. Follow the written instruction.
Step 3 of 4
Feel stretch deep in buttock of crossed leg
No image for this step. Follow the written instruction.
Step 4 of 4
Hold and breathe
Breathing
- Breathe slowly and deeply
- Exhale to relax deeper
Form Cues
- Don't force the stretch
- Let gravity do most of the work
- Breathe into the tight area
- Keep other hip down
Common Mistakes to Avoid
- Pulling too aggressively
- Holding breath
- Opposite hip lifting
- Tensing against stretch
Safety Information
Keep stretch gentle. Stop if sharp pain.
Progressions
Longer holds, seated variation
Regressions
Keep foot on floor, less pull
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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.