hip pelvis
Piriformis exercises
Hip rotation and sciatic-region load tolerance.
8
Exercises
6
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Banded Clamshell
Clamshell with band resistance for increased glute medius activation. Progression from bodyweight clamshell.
Figure-4 Stretch
Classic posterior hip and piriformis stretch in supine position.
Gentle Figure-4 Glute Stretch
Modified piriformis/glute stretch performed gently to avoid SI joint stress. Tight glutes can contribute to SI dysfunction.
Piriformis Sit-Back
Posterior hip stretch targeting the piriformis muscle in a modified child's pose position.
Seated Figure-4 Stretch
A seated version of the piriformis stretch. Cross one ankle over the opposite knee and lean forward. Good for desk workers.
Single Knee to Chest
Gently stretch your lower back by bringing one knee toward your chest. Helps relieve stiffness and may ease tightness in your hip flexors.
Supine Figure-4 Stretch (Piriformis Stretch)
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.
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.