Piriformis Stretch: Target Your Hips and Glute Muscles
Movement card
| Body area | Hips and glutes |
|---|---|
| Also called | Piriformis Stretch, Reclined Piriformis Stretch, Figure-Four Stretch on Back |
| Works | Hips, Glutes |
| Type | Stretch |
| Position | Floor |
| Hold | 15 to 30 seconds |
| Reps | 2 to 3 |
| Sets | 1 |
| Sides | Each side |
| How often | Once or twice a day, especially after long periods of sitting. |
| Equipment | None, floor mat |
| Office visibility | High |
The lying piriformis stretch, also called the figure-four stretch, is a gentle movement performed on your back. It targets muscles deep in the hips and glutes.
People who sit for long periods at a desk often find this stretch helpful for addressing tightness in the hips that can develop from being in a seated position.
What the lying piriformis stretch works
This stretch focuses on the muscles deep within your hips and glutes. You will feel it working in the gluteal area of the leg that is crossed over. It helps to lengthen muscles that can become tight from sitting.
How to do it
Starting position: Lie on your back with both knees bent and your feet flat on the floor, about hip-width apart.
- Cross your right ankle over your left thigh, just below the knee, creating a figure-four shape.
- Reach through the space between your legs to grasp the back of your left thigh with both hands.
- Gently pull your left thigh toward your chest until you feel a stretch in your right glute and hip.
- Keep your head and shoulders relaxed on the floor.
- Hold the position, breathing deeply and evenly.
- Slowly release and return to the starting position, then repeat on the other side.
What you should feel
You should feel a gentle to moderate stretch deep in the glute and hip of your crossed leg. The sensation should be a comfortable pull, not a sharp or pinching pain. If you feel any discomfort, ease off the stretch.
Common mistakes
- Lifting your head and shoulders off the floor.
- Pulling so hard that your lower back rounds or lifts off the floor.
- Holding your breath.
- Allowing the non-stretching hip to rotate outward.
Make it easier or harder
- Easier: Do not pull your thigh as close to your chest.
- Easier: For a different gentle version, keep the non-crossed foot on the floor and gently press the knee of the crossed leg away from you.
- Easier: Perform a seated version: Sit tall in a chair, cross one ankle over the opposite knee, and gently press down on the top knee.
- Harder: Grasp the front of your shin instead of the back of your thigh to deepen the stretch, ensuring your lower back stays on the floor.
- Harder: While holding the stretch, gently use the elbow of your crossed leg to press your knee away from your body.
Fitting it into a desk day
Because this version is done on the floor, it has high visibility and is best for a dedicated movement break away from your desk. You might use an empty office or a wellness room. A seated version is a great, low-visibility alternative you can do anytime.
Quick questions
How long should I hold the piriformis stretch?
Hold the stretch for 15 to 30 seconds on each side. Focus on breathing deeply and evenly while you hold the position.
Can I do this stretch in my chair?
Yes, a seated version is a common modification. While sitting tall in a chair, cross one ankle over the opposite knee and gently press down on the top knee to feel the stretch.
My head lifts off the floor when I pull my leg. What should I do?
Try not to pull your thigh as close to your chest to keep your head and shoulders relaxed on the floor. Lifting your head is a common mistake that reduces the effectiveness of the stretch.
When to see a doctor or physio
Stop this stretch immediately if you experience certain symptoms. It is best to consult with a doctor or physical therapist if pain is sharp, shooting, or continues after you stop the movement.
- Sharp, shooting, or radiating pain into your leg or back.
- Numbness or tingling in your leg or foot.
- A pinching sensation in the front of your hip.
Skip it or ask first if:
- You have a recent hip, knee, or back injury or have had surgery in these areas.
- You have a known sacroiliac (SI) joint condition that is aggravated by this movement.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.