Six stretches, two strengthening moves
Why eight, in this split: the six stretches cover the full piriformis line from gentlest (lying) to deepest (pigeon), with desk-friendly versions in between. The two strengthening moves (clamshell, banded glute bridge) are what actually fix the underlying weakness driving the tightness. Pair them in the same session for best results.
Pigeon Pose
Pigeon is the deepest accessible piriformis stretch in a typical mobility routine. Anatomically, the angled-shin position places the femur in 90 degrees of flexion plus external rotation, the exact li...
Supine Figure-4
The supine figure-4 is the foundational piriformis stretch because the supine position decompresses the lumbar spine while still placing the femur in the flexion-external-rotation line that lengthens ...
90-90 Hip Stretch
The 90-90 hits both hips simultaneously: the front-leg hip in external rotation (piriformis), the back-leg hip in internal rotation (often the more restricted of the two in runners and cyclists). It i...
Seated Piriformis Stretch
The seated piriformis stretch is the most realistic stretch to do during a workday because it requires no floor and no setup. It is mechanically the same external-rotation hip line as the supine figur...
Lying Piriformis Stretch
The lying piriformis is the gentlest of the four core piriformis stretches because it loads the muscle in a passive cross-body rotation without compressing the back of the hip joint. It is the right c...
Standing Figure-4 (Wall)
The standing figure-4 against a wall is the most practical piriformis stretch because it requires no floor and works wherever you can find a wall. It is the recommended approach for runners during a w...
Side-Lying Clamshell
Clamshell is the gold-standard isolation exercise for the glute medius. Smith and colleagues (2006) showed it produces some of the highest glute med EMG activation per unit of effort across common rehab exercises. Crucia...
Glute Bridge with Band Abduction
The banded glute bridge with abduction combines hip extension (glute max) with hip abduction and external rotation (glute med + deep rotators). For piriformis sufferers it is the most efficient single exercise because it...