TETSUSeated Piriformis Stretch
The Seated Piriformis Stretch is a bodyweight exercise for the upper legs that primarily targets the glutes, with the hamstrings assisting. Follow the 4 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstrings
body weight
How to do the Seated Piriformis Stretch
- Sit on the ground with your legs extended in front of you.
- Bend your right knee and place your right foot on the outside of your left knee.
- Place your left elbow on the outside of your right knee and gently twist your torso to the right.
- Hold the stretch for 20-30 seconds, then switch sides and repeat.
Common questions
What muscles does the Seated Piriformis Stretch work?
The Seated Piriformis Stretch primarily targets the glutes. The hamstrings work as supporting muscles.
What equipment do I need for the Seated Piriformis Stretch?
None. The Seated Piriformis Stretch uses your body weight only, so you can do it anywhere.
How long should I hold the Seated Piriformis Stretch?
Hold the Seated Piriformis Stretch for 20 to 30 seconds and repeat 2 to 3 times per side. Ease into the position with steady breathing and never push into pain — stretches are held, not loaded for reps.
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