beginnerNo equipmentFloor
Piriformis Stretch (Figure-Four)
A highly effective stretch for the piriformis and other deep hip external rotators that frequently contribute to sciatic nerve compression and hip pain. The figure-four position can be done on the floor or in a chair, making it accessible for all fitness levels.
Piriformis Stretch (Figure-Four)
Duration
2 min
Hold
60s
Sets
2
How to do it
- 1
Lie on your back with both knees bent and feet flat on the floor.
- 2
Cross your right ankle over your left thigh, just above the knee, forming a figure-four shape.
- 3
Interlace your hands behind your left thigh and gently pull both legs toward your chest.
- 4
Feel the stretch deep in your right glute and outer hip.
- 5
Hold 45 to 60 seconds per side, breathing slowly into the stretch.
Benefits
- Releases the piriformis, which can compress the sciatic nerve when tight
- Reduces deep gluteal pain and external hip rotation restriction
- Accessible for seniors and post-surgery patients who cannot do pigeon pose
Common mistakes
- Pulling the legs too aggressively, the stretch should be felt as tension, not pain
- Letting the lower back curl off the floor excessively
- Not crossing at the ankle, crossing at the shin changes the muscle being targeted
Target areas
hips
Good for
seniorsdesk workerspost surgerygentle
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