How to do the Seated Piriformis Stretch
Seated Piriformis Stretch is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Hamstrings.
Seated Piriformis Stretch demonstration · © GymiaFit
Seated Piriformis Stretch at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Seated Piriformis Stretch step by step
- 1Sit on the ground with your legs extended in front of you.
- 2Bend your right knee and place your right foot on the outside of your left knee.
- 3Place your left elbow on the outside of your right knee and gently twist your torso to the right.
- 4Hold the stretch for 20-30 seconds, then switch sides and repeat.
A free workout that uses it
Seated Piriformis Stretch — questions
What muscles does the Seated Piriformis Stretch work?
The Seated Piriformis Stretch primarily targets the Glutes. It also recruits the Hamstrings as secondary movers.
What equipment do I need for the Seated Piriformis Stretch?
None — the Seated Piriformis Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Seated Piriformis Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Seated Piriformis Stretch?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Seated Piriformis Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.