Piriformis Stretch: 4 Ways to Release a Tight Buttock
How to do the piriformis stretch lying, seated, standing and in pigeon pose, what the piriformis does, and when buttock pain needs a professional.
By Ayoub Farid · · 2 min read
The piriformis is a small muscle deep in your buttock that helps rotate your hip outward. When it is tight, you may feel a deep ache in the buttock, sometimes after sitting or running. Because the sciatic nerve runs close to it, a tight piriformis is often blamed for sciatica-like symptoms, though that's only one possible cause.
When to see a professional
If buttock pain travels down your leg with numbness, tingling or weakness, or followed a fall, get it assessed. See stretches for sciatica for red flags.
4 piriformis stretches
1. Supine figure-4
Lie on your back, knees bent. Cross your right ankle over your left knee. Reach through and pull your left thigh toward your chest. Feel it in the right buttock. 30–45 seconds per side.
2. Seated figure-4
Sit on a chair, right ankle on left knee. Keep your back straight and hinge forward from the hips. Perfect at a desk. 30 seconds per side.
3. Standing figure-4
Stand on one leg (hold a wall), cross the other ankle over your knee and sit back. Adds balance work. 20–30 seconds per side.
4. Pigeon pose
The deepest option. Front shin angled across the mat, back leg long, hips square. Put a cushion under the front hip if it lifts. Full guide: pigeon pose.
Form tips
- Keep your spine long. Hinge from the hips; rounding reduces the stretch.
- Flex the foot of the crossed leg to protect the knee.
- Breathe out as you deepen.
- No pinching in the front of the hip. If you feel it, reduce the angle.
A 2-minute piriformis routine
- Supine figure-4, each side: 30 s
- Seated figure-4, each side: 30 s
Do it after long sitting or after runs.
Strengthen too
Weak glutes often go with a tight piriformis. Add clamshells and glute bridges, 2 sets of 12, three times a week. More in glute stretches.
Do it with Suppl
Suppl's Deep Hip Opener routine includes the seated figure-4 glute stretch and pigeon pose, and the hip library adds standing figure-4 and seated hip external rotation. For broader hip work, read stretches for tight hips.
Frequently asked questions
How long should I hold a piriformis stretch?
30–60 seconds per side, once or twice.
Can I stretch my piriformis every day?
Yes, gently. Daily stretching is fine for most people.
Is the piriformis stretch the same as figure-4?
Yes, figure-4 is the most common piriformis stretch.
Why do I feel it in my knee?
Flex your foot and reduce how far you pull. Knee pain means stop and adjust.