Piriformis Stretches: 7 Gentle Moves That Help

Piriformis stretches are gentle hip rotation stretches that ease the small muscle deep in your buttock. The easiest is the lying figure four: cross one ankle over the other knee and pull the bottom thigh toward you for 30 seconds. Do 2 or 3 rounds per side, once or twice a day.

I’m a NASM certified trainer and corrective exercise specialist, and a tight, achy spot deep in the backside is one of the most common complaints I hear from women I coach. Long days sitting, a sudden jump in walking or running, and weak hip muscles all tend to show up right there.

The good news is that a few well-chosen stretches, done gently and consistently, help most people feel looser. Below are seven options, from easiest to most advanced, plus how long to hold them and the signs that your pain needs a doctor instead.

What the Piriformis Muscle Does

Your piriformis is a small, pear-shaped muscle that runs from the base of your spine (the sacrum) to the top of your thigh bone. It helps turn your leg outward and steadies your hip and pelvis when you walk, climb stairs or stand on one leg.

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The sciatic nerve runs right next to it, and in some people it passes through or around the muscle. That is why a cranky piriformis can cause a deep ache in one buttock that sometimes travels down the back of the thigh.

Most of the time, though, a tight piriformis is simply a muscle that has been overworked or under-trained. Hours of sitting, crossing the same leg every day, or weak glutes that make the small hip rotators work overtime are common reasons.

How to Do Piriformis Stretches Safely

Before the moves themselves, a few rules make these piriformis stretches more effective and much more comfortable.

1. Warm up first. A 5 minute walk or a few gentle hip circles makes the muscle more willing to lengthen.
2. Go to a mild pull. On a scale of 1 to 10, aim for a 3 or 4. You should be able to breathe slowly and relax your face.
3. Hold, don’t bounce. Ease in, hold still for about 30 seconds, then ease out.
4. Keep your back neutral. Rounding hard through the low back often shifts the stretch away from the hip.
5. Stop if it zings. Burning, electric or tingling pain down the leg means the nerve is irritated. Back off or skip that stretch.

7 Piriformis Stretches from Easiest to Hardest

Start with the first two for a week. Once they feel easy, add the seated and standing options so you can stretch at your desk or between errands.

1. Lying Figure Four Stretch

Lie on your back with both knees bent and feet flat. Cross your right ankle over your left knee, then gently pull your left thigh toward your chest until you feel a stretch deep in your right buttock. Hold 30 seconds, then switch sides.

If reaching your thigh is hard, loop a towel or strap behind it. This is the stretch I suggest first for almost everyone, because your back is supported and it is easy to control.

2. Knee to Opposite Shoulder

Lie on your back with both legs straight. Bend your right knee and hold it with both hands, then gently guide it toward your left shoulder. Keep your hips flat on the floor. Hold 30 seconds and switch.

This version stretches the piriformis at a slightly different angle, so it is a good partner for the figure four. Go slowly and keep the pull mild.

3. Seated Figure Four Stretch

Sit tall near the edge of a sturdy chair with both feet flat. Cross your right ankle over your left knee. Keeping your back straight, hinge forward from your hips until you feel the stretch in your right buttock. Hold 30 seconds and switch.

This seated piriformis stretch is perfect for long work days. Doing it once every hour or two breaks up the pressure that sitting puts on the hips.

4. Seated Cross-Body Stretch

Sit on the floor with both legs straight. Bend your right knee and place your right foot on the outside of your left knee. Hug your right knee toward your left shoulder with your left arm and sit tall. Hold 30 seconds and switch.

5. Standing Figure Four Stretch

Stand facing a counter or chair back and hold on lightly. Cross your right ankle over your left knee, then sit your hips back as if lowering into a chair. Stop when you feel the stretch. Hold 20 to 30 seconds and switch.

This one asks for balance, so keep a hand on support the whole time.

6. Supported Pigeon Stretch

From hands and knees, slide your right knee toward your right hand and let your right shin angle across your body. Slide your left leg straight back. Support your right hip with a folded blanket or cushion so your pelvis stays level. Hold 30 seconds and switch.

Pigeon is the deepest stretch on this list. If it pinches your knee or hip, skip it. The lying figure four gives you a similar stretch with far less strain.

7. Supine Twist with Knee Pull

Lie on your back, bend your right knee and let it drop across your body toward the floor on your left side, keeping both shoulders down. Gently hold the knee with your left hand. Hold 30 seconds and switch.

This adds a gentle rotation for the low back and outer hip, which feels good at the end of the day.

Which Piriformis Stretch Fits Your Day

Common Piriformis Stretch Mistakes

The most common mistake I see is cranking the knee too far, chasing a big stretch. The piriformis is small and sits next to a nerve, so it responds far better to a gentle, steady pull than to force.

The second is rounding the back. In the seated stretches especially, keep your chest lifted and hinge from the hips. If your back rounds, the stretch moves into your spine and away from the muscle you want.

The third is holding your breath. Slow breathing tells your nervous system it is safe to let the muscle relax, so breathe out slowly as you ease into each stretch.

Finally, many people stretch only the sore side. Do both sides, because the tight side often comes from how you sit, stand and walk, and those habits affect both hips.

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How Often to Stretch the Piriformis

For most women, once or twice a day is plenty. A simple routine is two stretches, 2 or 3 rounds per side, about 5 minutes total. Many people feel looser within one to two weeks of steady practice.

More is not always better here. Stretching the same irritated spot five or six times a day can keep it sore. If your pain feels worse the next morning, cut back to once a day and make each stretch gentler.

Piriformis Stretch for Sciatica: What to Know

Many people search for a piriformis stretch for sciatica, because a tight piriformis can press on the sciatic nerve and cause buttock pain that runs down the leg. In that case, gentle stretches like the lying figure four often help.

But true sciatica usually starts in the low back, from an irritated nerve root. If your pain starts in your back, travels below the knee or comes with numbness, stretching the piriformis harder will not fix the cause.

My guide to sciatica stretches covers moves for back-driven nerve pain, and what causes sciatica pain explains the usual sources.

Why Strength Matters as Much as Stretching

As a corrective exercise specialist, this is the part I push hardest. When the big glute muscles are weak, the small hip rotators like the piriformis pick up extra work. Stretching relieves the tightness for a while, but strength keeps it from coming back.

Good starting moves are glute bridges, side-lying leg lifts and clamshells, 2 or 3 sets of 10 to 15, three days a week.

My hip strengthening exercises guide walks through a full beginner plan, and a few minutes with a foam roller for your hips and glutes can make the stretches feel easier.

If the front of your hip also feels tight from sitting, add a couple of hip flexor stretches to the same routine.

When to See a Doctor or Physical Therapist

Piriformis tightness is usually a nuisance, not an emergency. But some symptoms point to something that stretching cannot fix. Stop stretching and see a doctor or physical therapist if you notice:

• Numbness, tingling or weakness in your leg or foot
• Pain that started after a fall or an accident
• Pain that wakes you at night, no matter how you lie
• Fever along with joint pain, or a hip that is hot and swollen
• Loss of bladder or bowel control, which needs emergency care
• Pain that is no better after 2 to 3 weeks of gentle care

A physical therapist can tell whether the problem is your piriformis, your low back, your SI joint or the hip joint itself, and build a plan around what they find.

Your This-Week Plan

1. Days 1 to 3: Do the lying figure four and knee to opposite shoulder each morning, 2 rounds per side.
2. Days 4 to 5: Add the seated figure four once or twice during your workday.
3. Days 6 to 7: Add 2 sets of glute bridges and clamshells after your stretches.
4. Every day: Take a short walk and avoid sitting more than an hour without getting up.

Quick Questions

This guide is part of my hip and lower body pain guide, where you’ll find help for SI joint pain, hip bursitis, outer hip pain and glute pain, plus honest advice on when to see a doctor.

The Bottom Line

Piriformis stretches work best when they are gentle, short and done most days. Start with the lying figure four, add a seated version for desk days, and give it one to two weeks.

Pair the stretches with simple glute and hip strength work so the tightness is less likely to return. And if you have numbness, leg weakness or pain after a fall, skip the stretching and get checked first.

This article is for general education and isn’t medical advice. Talk to your doctor or a physical therapist before starting if you have ongoing hip, back or leg pain, a recent injury or surgery. Get medical help promptly for numbness, leg weakness, pain after a fall, fever with joint pain, pain that wakes you at night, or any loss of bladder or bowel control.