Seated Piriformis Stretch
Expert Advice
Keep your spine straight and avoid rounding your back to ensure an effective stretch in the piriformis muscle.
How-to-do Steps
- Sit on the floor with both legs extended in front of you.
- Cross your right leg over your left, placing your right foot flat on the floor.
- Place your right hand on the floor behind you for support.
- Gently pull your right knee towards your left shoulder with your left arm.
- Hold the stretch for 20-30 seconds, then switch sides.
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Muscles Worked
Seated Piriformis Stretch primarily targets the Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Seated Piriformis Stretch work?
Seated Piriformis Stretch primarily targets the Glutes. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Seated Piriformis Stretch?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Seated Piriformis Stretch suitable for beginners?
Yes, Seated Piriformis Stretch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
