Seated Piriformis Stretch
Use pure bodyweight leverage to build control through the whole range: Seated Piriformis Stretch fits into any lower-body session.
How to do 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.
Seated Piriformis Stretch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Seated Piriformis Stretch Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Seated Piriformis Stretch
Swap Seated Piriformis Stretch For
Seated Piriformis Stretch — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Seated Piriformis Stretch work?
The Seated Piriformis Stretch primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Seated Piriformis Stretch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Seated Piriformis Stretch good for beginners?
Yes. The Seated Piriformis Stretch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Seated Piriformis Stretch?
Try the Exercise Ball Hip Flexor Stretch, Roller Hip Lat Stretch or the Assisted Lying Glutes Stretch. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
