Piriformis Stretch

If your pain sits deep in your buttock and doesn’t respond to typical stretching, this is often the one that makes the difference.

Piriformis Stretch — Quick Guide

• Best for: Deep buttock pain, sciatic-type symptoms, pain with sitting

• Reps: 10–20 second holds, 2–4 reps each side

• Frequency: 1–2x daily

• Difficulty: Easy–Moderate

• Time: 2–3 minutes

Some people feel a very local, almost pinpoint stretch deep in the buttock—this is usually a sign you’re hitting the right area.

LINK EXERCISE VIDEO

WHEN TO BE CAUTIOUS

You may want to modify or avoid this if:

• The stretch causes sharp or worsening leg pain

• You feel increasing pain in your low back

• You’ve had a recent hip injury or surgery

If unsure, seek professional advice.

WHAT THIS EXERCISE HELPS WITH

The piriformis is a small muscle that sits deep in the buttock, underneath the larger glute muscles.

It helps control rotation of the hip—but more importantly, it sits very close to the sciatic nerve.

When it becomes tight or overactive, it can irritate that nerve.

This often presents as:

• A deep ache in one side of the buttock

• Pain that builds with sitting

• Discomfort when crossing your legs or getting out of a chair

Think of it like this:

The sciatic nerve passes through a narrow space in the back of your hip.

If the piriformis tightens, it’s like a cable being pressed into a tight corner—the space reduces, and the nerve becomes more sensitive.

This stretch helps reduce that pressure.

In clinic, I tend to use this when:

• A patient can point to a very specific spot deep in the buttock

• Their pain is worse sitting than walking

• A general glute stretch LINK doesn’t quite hit the spot

WHICH CONDITIONS DOES THIS HELP

This exercise is particularly useful in the following situations:

• Sciatica (glute-driven): When symptoms are coming from the hip rather than the lower back

• Degenerative disc/bulging disc (Link): For reducing tension coming from the pelvis

• Spinal stenosis: To relieve nerve pain after standing or walking

HOW TO DO THE EXERCISE (TARGETED VERSION)

Follow these steps:

1. Lie on your back with both knees bent and your feet flat on the floor
2. Place the ankle of the leg to be stretched over the knee of the opposite leg.
3. Use both hands to gently pull the uncrossed leg toward your chest.
4. A stretch should be felt in the buttock area deep behind the hip.
5. Hold, then slowly return to the starting position.

3 images demonstrating the exercise

If you find it a bit of a strain to pull the leg up, you can gently assist by lifting that leg towards you. It might take some small adjustments to find the deep stretch we’re aiming for. 

HOW MANY SHOULD YOU DO?

Start with:

• 10–20 second holds

• 2–4 repetitions each side

• 1–2 times per day

As it becomes easier:

• Increase hold time gradually

• Focus on precision rather than intensity

YOU SHOULD FEEL

• A deep, localised stretch in the buttock (often very specific)

• Mild pulling around the back of the hip

• A gradual easing as you hold the position

YOU SHOULD NOT FEEL

• Sharp, shooting pain down the leg

• Increasing tingling or nerve symptoms

• Pain in the knee or groin

COMMON MISTAKES TO AVOID

Try not to:

• Force the movement aggressively

• Hold your breath

• Keep the movement too rigid—small adjustments matter

CLINIC NOTE

You can also do this exercise seated. Personally, I prefer it lying, as it avoids loading the spine, which can irritate discs.

However, the seated position can also be more convenient. I’ve known patients get relief by doing it seated during their working day when it’s not always convenient to lie down.

The steps for seated are:

1. When seated, lift one leg and rest the ankle on the opposite knee so that it’s in a figure 4 position
2. Make sure your back is straight, and hold your chest up
3. With one hand, stabilise your knee, and with the other, hold your ankle of the crossed leg
4. Tilt your body forwards from your pelvis, keeping your back straight

Just take it very easy initially and keep holds short. Start with short holds of around 5–10 seconds until you’re confident it’s helping.

VIDEO OF ME DOING SEATED STRETCH

CLINICAL INSIGHT

If this is the right exercise for you, it often feels very specific.

Patients will often say:

“That’s exactly where my pain usually is.”

That’s a strong sign you’re targeting the right structure.

If it just feels like a general stretch, adjust the angle—you’re probably close, but not quite there.

WHEN TO USE THIS EXERCISE

This exercise works particularly well:

• After long periods of sitting

• When the pain feels centred in the buttock

• As part of managing sciatic-type symptoms

If sitting feels easier afterwards, that’s usually a good sign it’s helping.

HOW THIS FITS INTO YOUR RECOVERY

This is a targeted flexibility exercise.

It helps:

• Reduce tension in the deep hip rotators

• Ease pressure around the sciatic nerve

• Improve tolerance to sitting and movement

From here, you may want to combine it with:

• Glute bridge exercise LINK

• Supine leg rotations LINK

• Cobra stretch LINK