Figure-4 Piriformis Stretch
Contraindications
- Avoid if you have acute hip injury or labral tear
- Stop if you feel sharp groin pain
- Do not force the stretch if you have knee problems
- Use caution after hip replacement surgery
Benefits
- Relieves deep gluteal and piriformis muscle tension
- Reduces sciatica-like symptoms from piriformis syndrome
- Improves hip mobility and range of motion
- Can help alleviate lower back pain
- Simple to perform sitting or lying down
How to Perform the Figure-4 Piriformis Stretch
Sit on a firm chair with your back straight and both feet flat on the floor.
Cross your right ankle over your left knee, creating a figure-4 shape with your legs. Keep your right foot flexed to protect the knee joint.
Keeping your back straight, gently lean your torso forward until you feel a stretch in your right buttock and outer hip. Do not round your back.
Hold for 30–60 seconds while breathing deeply. Return to the starting position. Repeat on the other side.
Alternative: Lying Figure-4 Stretch
Lie on your back with knees bent, feet flat. Cross right ankle over left knee. Gently pull your left thigh toward your chest until you feel a stretch in the right buttock.
Frequently Asked Questions
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