The Seated Piriformis is a static stretching exercise, which focuses on improving flexibility of external hip rotators, reducing the risk of injury and aids in the muscle recovery process.

© by IAAPH GmbH

© by IAAPH GmbH


  1. Place floor mat on the ground
  2. Lay down in supine position (face up) and flex the knees
  3. Flex the right hip thereby bringing the right knee closer to the body; position the right ankle just below the flexed left knee
  4. Move the upper body off the ground and towards the knees until stretch can be felt in the buttocks; place arms behind the body on the ground to hold position
  5. Switch legs

Targeted Musculature

  • Piriformis

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