This stretch targets the piriformis muscle, a small but important muscle located deep in the buttock. Tightness here can contribute to hip or lower back discomfort, especially in people who sit a lot or experience sciatic-type symptoms.
Watch the video below to see how to properly perform the supine piriformis stretch and follow along at home.
Instructions
- Lie on your back with both knees bent and feet flat on the floor.
- To stretch the right piriformis muscle, cross your right ankle over your left thigh, just above the knee, making a figure-four shape.
- Gently slide your left foot up towards your buttock to increase the stretch in your right buttock. You can apply pressure with your right hand on the right knee to increase the stretch to a comfortable tension.
- To increase the stretch further, bring your left knee towards your chest. Reach through the gap between your legs to clasp your hands behind your thigh.
- If you feel a stretch in your right buttock and outer hip, you’re in the right place!
- Hold the stretch for the duration advised by your clinician, then slowly release and return to the starting position.
- Repeat on the other side.
Common Mistakes
- Avoid letting your head or shoulders lift off the floor—keep your body relaxed.
- Don’t force the stretch; you should feel a comfortable pull, not pain.
- If reaching through your legs is difficult, use a towel or strap to assist.
- Keep your back flat on the floor and try to breathe deeply to help relax the muscles.
