The Seated Piriformis Stretch is a static stretching exercise focusing on achieving flexibility improvements of the external hip rotators.

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Implementing the seated piriformis stretch into your regular static stretching routine is important because the external hip rotators are being activated during lateral movements such as moving along the baseline during ground strokes.

The piriformis stretch in seated position allows for better spinal alignment due to ground contact, which can positively impact range of motion capabilities of other muscles along the movement chain.

Seated Piriformis Stretch Description Summary

Seated Piriformis Stretch

Seated Piriformis Stretch

  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. Hold stretch for 45 seconds
  6. Switch legs

Targeted Musculature

  • Piriformis

Sobo 1909 298

By Dr. Johannes Sobotta [Public domain], via Wikimedia Commons

Other Stretches For You

Apart from the seated piriformis stretch we have some other stretches for you that target the muscles acting on the hip. Simply click on them to learn more or watch the videos:

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:


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