Glutes exercise · body weight
Seated Piriformis Stretch
The seated piriformis stretch is a bodyweight exercise that targets the glutes, with the hamstrings assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Body weight
- Body part
- Upper legs
How to 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.
- Hold the stretch for 20-30 seconds, then switch sides and repeat.
Sets and reps
Hold each stretch for 20–40 seconds, breathing slowly, and repeat 2–3 times per side. Stretch to mild tension, never pain.
Muscles worked
The main muscle is the glutes. The hamstrings work as secondary muscles. See all glute exercises or every bodyweight exercise.
