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Exercise handout — move better, feel better.
Piriformis Sit-Back
Posterior hip stretch targeting the piriformis muscle in a modified child's pose position.
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: Pillow under hip for support
Dosage
1
Sets
45 sec
Reps / Time
0 sec
Rest
30-60 sec each side
Tempo
Step-by-Step Guide
Set up
- Start on hands and knees
- Bring one shin across under your body at an angle
- Extend other leg straight back
Step 1 of 4
Slowly sit hips back toward the angled shin
Step 2 of 4
Keep weight centered, don't lean to one side
Step 3 of 4
Feel stretch in outer hip of front leg
Step 4 of 4
Hold and breathe
Breathing
- Breathe deeply throughout
- Exhale to relax deeper
Form Cues
- Go only as deep as comfortable
- Keep front foot flexed to protect knee
- Breathe deeply into stretch
- Relax into the position
Common Mistakes to Avoid
- Forcing too deep
- Leaning too far to one side
- Letting front knee twist
- Holding breath
Safety Information
Protect the front knee by keeping foot flexed. Avoid if knee pain.
Progressions
Increase angle, fold torso forward over front leg
Regressions
Place pillow under hip, reduce angle of front shin
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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.