Piriformis Stretch (Figure-4): How to Do It

Overview

The piriformis stretch targets a small muscle deep in the buttock (the piriformis) that rotates the hip outward and helps steady it. When it is tight or irritated, it can cause deep buttock pain that is worse with sitting — and in some people it aggravates the sciatic nerve running beneath it.

The classic version is the figure-4 position: lying on your back with one ankle crossed over the opposite knee.

Stretch Name

Piriformis Stretch (Figure-4)

Primary Purpose

Ease deep buttock and outer-hip tightness
Reduce discomfort with sitting and crossing legs
Support hip mobility and gluteal comfort

Target Muscles

The piriformis and deep hip rotators
The gluteal muscles at the back of the hip

Difficulty Level

Beginner

Step-by-Step Instructions

Lie on your back with both knees bent and feet flat on the floor.
Cross the ankle of one leg over the opposite knee, forming a figure-4.
Reach behind the thigh of the bottom leg and gently pull it toward your chest.
Stop when you feel a mild stretch in the buttock of the crossed leg.
Hold for 20–30 seconds, breathing normally.
Repeat 2–3 times, then switch sides.

What You Should Feel

A mild stretch in the deep buttock. Stop if you feel sharp buttock pain, shooting pain down the leg, numbness or tingling — those are nerve symptoms, not a normal stretch.

Common Mistakes

Pulling the leg so hard that the hip lifts off the floor
Feeling the stretch mainly in the front of the hip instead of the buttock
Bouncing into the stretch
Continuing when the leg or foot tingles

Easier Alternatives

Keep the bottom leg's foot on the floor and lean the crossed knee gently outward
Sit in a chair and rest the ankle across the knee, then lean forward slightly
Use a towel behind the thigh to pull more gently
Do the stretch with the head supported on a pillow

Progressions

Hold longer (up to 45 seconds)
Add gentle internal rotation of the crossed leg by pressing the knee away
Follow with gluteal strengthening, such as the clamshell

Who Should Avoid This

Do not stretch through sharp nerve symptoms — shooting pain, numbness or tingling down the leg. If you have persistent buttock pain with leg symptoms, see the piriformis syndrome guide and get assessed rather than stretching through it.

Common Questions

Can the piriformis stretch help sciatica?

Stretching can help when the piriformis is the aggravating factor, but sciatica has many causes. If leg symptoms are involved, get the back and hip assessed rather than assuming one muscle is the answer.

Should I feel this in my hip or my buttock?

The stretch should be felt in the deep buttock of the crossed leg. If it is mainly in the front of the hip, adjust the position — pull more gently and keep the hips level.

References

StatPearls. "Piriformis Syndrome." https://pubmed.ncbi.nlm.nih.gov/38697742/
StatPearls. "Anatomy, Bony Pelvis and Lower Limb, Gluteus Maximus Muscle." https://www.ncbi.nlm.nih.gov/sites/books/NBK538193/

This information is for education only and is not a medical diagnosis. InjuryAtlas does not replace an assessment by a qualified health professional. If you have severe pain, visible deformity, numbness, loss of function, or symptoms that are getting worse, seek medical care promptly.