Stretches for Piriformis Syndrome
Also called: Deep gluteal syndrome, Piriformis-induced sciatica.
Piriformis Syndrome refers to deep gluteal muscle irritation that can mimic sciatica. The stretches below are part of the conservative-care approach commonly used for piriformis syndrome — gentle mobility work that supports recovery without aggressive loading. They are not a substitute for evaluation by a healthcare provider, and any new or worsening symptom (numbness, weakness, severe pain) should prompt a visit before continuing home exercise. See our sources page for the research and clinical guidance the recommendations below are drawn from.
15 stretches commonly used for piriformis syndrome
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Supine Spinal Twist (Supta Matsyendrasana)
Lie on your back, draw one knee to your chest, guide it across your body with the opposite hand, extend the same-side arm out, and look away to feel the lumbar rotation.
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Seated Figure Four Stretch
Sit on the edge of a chair, cross one ankle over the opposite knee, sit tall, and gently lean forward from the hips until you feel the stretch in the crossed hip and glute. Alternate sides.
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Supine Figure Four Stretch
Lie on your back with knees bent, cross one ankle over the opposite knee, flex the crossed foot, and draw both legs gently toward your chest for a deeper piriformis stretch. Alternate sides.
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Pigeon Pose (Eka Pada Rajakapotasana)
From hands and knees, bring one knee forward and place it behind your wrist while extending the opposite leg straight back, then lower your torso over the bent leg.
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Butterfly Stretch (Baddha Konasana)
Sit on the floor with the soles of your feet together and heels drawn toward your body, gently press your knees down toward the floor while folding your torso forward.
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Hip 90-90 Stretch
Sit on the floor with both legs bent at 90 degrees, one in front and one to the side, then lean your torso over the front shin to feel the deep hip external rotator stretch. Alternate sides.
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Supine Glute Stretch
Lie on your back with knees bent, cross one ankle over the opposite knee, flex the crossed foot, and hug both legs toward your chest to feel the glute stretch. Alternate sides.
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Standing Figure Four Balance Stretch
Stand on one leg, bend the opposite knee and cross the ankle over your standing thigh, then slowly sit back as if onto a chair until you feel the stretch in the raised glute. Alternate sides.
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Seated Glute Stretch in Chair
Sit at the edge of a chair, cross one ankle over the opposite knee and lean forward from the hips with a flat back until you feel the stretch in the glute of the crossed leg. Alternate sides.
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Lying Glute Crossover Stretch
Lie on your back with one knee either slightly bent or straight, then pull that leg across your body with the opposite hand while keeping both shoulders flat on the floor to stretch the glute and lumbar rotators. Alternate sides.
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Seated Spinal Twist with Glute Emphasis
Sit tall with one leg extended out in front of you and the other knee bent. Rotate your upper body toward the bent knee and gently press your elbow against it to deepen the twist, then switch sides.
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Seated Cross-Leg Glute Stretch
Sit on the floor with one leg crossed in front, shift your weight toward the front knee and lean forward gently to feel the deep outer glute and hip stretch. Alternate sides.
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Glute Foam Roller Release
Sit on a foam roller with one ankle crossed over the opposite knee, shift your weight onto the crossed side, and slowly roll over the glute and piriformis while pausing on tender areas. Alternate sides.
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Reclined Pigeon Pose Glute Stretch
From pigeon pose, walk your hands forward and lower your torso onto your forearms to maximize the glute and external rotator stretch.
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Lateral Glute Side-Lying Stretch
Lie on your side, bring the top knee forward to the floor in front of you while keeping the bottom leg extended, and feel the stretch in the outer glute and hip.
Frequently asked questions
What stretches are recommended for piriformis syndrome?
The library below filters to the stretches in the Body Fix app that are commonly used as part of conservative care for piriformis syndrome. Start with the beginner-tagged options, do them gently, and stop any stretch that reproduces sharp pain, numbness, or radiating symptoms.
Is it safe to stretch with piriformis syndrome?
For most non-acute cases, gentle mobility work is safe and often helpful. Acute injuries, post-surgical conditions, and any presentation with neurological symptoms (numbness, weakness, electric pain) should be cleared by a healthcare provider before starting home exercises.
When should I see a doctor about piriformis syndrome?
See a healthcare provider for: symptoms following trauma, progressive worsening, neurological symptoms (numbness, weakness, tingling), fever with the symptom, or any condition that hasn't improved with 4–6 weeks of conservative care.
Body Fix builds a personalized routine using the stretches above, with guided audio + video. Free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.