Seated Piriformis Stretch Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Gluteus Minimus, Gluteus Medius
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Piriformis Stretch
How to: Seated Piriformis Stretch
- Sit on the floor with your legs extended in front of you.
- Bend your right knee and place your right foot on the outside of your left knee.
- Gently pull your right knee toward your left shoulder by grasping your right shin with your left hand.
- Keep your back straight and avoid leaning back.
- Hold the stretch for 30 seconds and repeat on the other side.
Common Mistakes
- Not holding the stretch long enough.
- Allowing the back to round instead of keeping it straight.
- Rushing through the stretch without deep breathing.
Modifications
- Use a cushion or pillow under your sitting bones for added comfort.
- Perform the stretch while lying on your back if seated position is uncomfortable.
Tips
- Ensure to sit up straight during the stretch.
- Hold the stretch for at least 30 seconds for better effectiveness.
- Avoid bouncing; stretch gently.
Seated Piriformis Stretch Alternatives
Tags
flexibility
hip stretch
glute stretch
beginner
relaxation
mobility