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Piriformis and Glute Stretches and Exercises

Piriformis and Glute Stretches and Exercises — video by Doctor O'Donovan Play · 5:22

Video by Doctor O'Donovan on YouTube · Open on YouTube

A doctor and physiotherapist demonstrate two piriformis stretches for deep buttock tightness, then simple strengtheners: bridges, side leg lifts, clamshells, face-down leg raises and shallow squats. Includes a seated desk option.

  • 5 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 6

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  1. Lying on your back, pull one knee toward the opposite shoulder and hold 30 seconds, three times each side. 0:45
  2. Figure-4: ankle over the other knee, pull the thigh toward your chest for 30 seconds; or do it seated in a chair. 1:24
  3. Bridges: knees bent, squeeze the glutes and lift the hips, then lower one vertebra at a time, 10 times. 2:13
  4. Side-lying leg lifts with the top leg straight, then clamshells with the heels together and the pelvis still. 2:47
  5. Face-down leg raises: tighten the thigh and lift one straight leg, then lower slowly, 10 each side. 3:56
  6. Small squats: feet shoulder-width, push the hips back into a shallow squat, only as low as is comfortable. 4:25

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Pull the knee toward the opposite shoulder until you feel it in the buttock
  • Squeeze the glutes at the top of the bridge and lower one vertebra at a time
  • Keep the heels together and the pelvis still during clamshells

What it works

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Joints it uses 2 takes load

  • Hips takes loadshallow squats, bridges, side leg lifts, clamshells
  • Knees takes loadshallow squats (3 x 10), bridges, clamshells
  • Lower back movesbridges, face-down leg raises, knee-to-shoulder stretch
  • Ankles & feet movespushing through the heels in the shallow squat
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Seated chair version of the figure-4 stretch; squat only as low as is comfortable

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Doctor O'Donovan; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety