Piriformis
The Piriformis exercise targets the piriformis muscle, which is located in the buttock region. This exercise helps to improve flexibility and reduce tension in the hip area.
- Begin by sitting on the floor with your legs extended in front of you.
- Bend your right knee and place your right foot over your left thigh.
- Gently pull your right knee towards your left shoulder to feel a stretch in your right hip.
- Hold the stretch for 20-30 seconds, then switch sides.
How to perform the Piriformis
- Set up. Set up in a stable, balanced starting position appropriate for the Piriformis using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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