10 Best Seated Piriformis Stretch Alternatives for Hip Mobility

Ranked Seated Piriformis Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Seated Piriformis Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Ankle On The Knee

   99% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   It uses the same equipment and still works the glutes.

   How to perform this exercise

   1. From a lying position, bend your knees and keep your feet on the floor.
   2. Place your ankle of one foot on your opposite knee.
   3. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Primary muscle: glutes, the same as the Seated Piriformis Stretch
   • Equipment: bodyweight only, the same as the Seated Piriformis Stretch
   • Body position: seated, the same as the Seated Piriformis Stretch
2. 

   2. Seated Glute

   93% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
   2. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
   3. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: glutes, the same as the Seated Piriformis Stretch
   • Equipment: bodyweight only, the same as the Seated Piriformis Stretch
   • Body position: seated, the same as the Seated Piriformis Stretch
3. Play demonstration

   3. Seated Glute Stretch

   93% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the ground with your legs extended in front of you.
   2. Bend your right knee and cross your right ankle over your left thigh.
   3. Place your right hand on the ground behind you for support.
   4. With your left hand, gently press down on your right knee to deepen the stretch.
   5. Hold the stretch for 30 seconds to 1 minute.
   6. Switch sides and repeat.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Seated Piriformis Stretch
   • Primary muscle: glutes, the same as the Seated Piriformis Stretch
   • Equipment: bodyweight only, the same as the Seated Piriformis Stretch
   • Body position: seated, the same as the Seated Piriformis Stretch
4. 

   4. Piriformis-smr

   91% match

   • Glutes
   • Foam-roll
   • Beginner
   • Isolation

   A good swap when you have a foam roller to work with, and it still works the glutes.

   How to perform this exercise

   1. Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.
   2. Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest. Hold this position for 10-30 seconds, and then switch sides.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: glutes, the same as the Seated Piriformis Stretch
   • Equipment: bodyweight only, the same as the Seated Piriformis Stretch
   • Body position: seated, the same as the Seated Piriformis Stretch
5. Play demonstration

   5. Assisted Lying Gluteus And Piriformis Stretch

   87% match

   • Glutes
   • Other
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the glutes.

   How to perform this exercise

   1. Lie on your back with your legs extended.
   2. Bend your right knee and place your right ankle on your left thigh, just above the knee.
   3. Grasp your left thigh with both hands and gently pull it towards your chest.
   4. Hold the stretch for 20-30 seconds.
   5. Release the stretch and repeat on the other side.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the Seated Piriformis Stretch
   • Primary muscle: glutes, the same as the Seated Piriformis Stretch
   • Equipment: bodyweight only, the same as the Seated Piriformis Stretch
   • Body position: lying on your back, not seated
6. 

   6. One Knee To Chest

   87% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start off by lying on the floor.
   2. Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
   3. Gently tug that knee toward your nose.
   4. Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Primary muscle: glutes, the same as the Seated Piriformis Stretch
   • Equipment: bodyweight only, the same as the Seated Piriformis Stretch
   • Body position: lying on your back, not seated
7. Play demonstration

   7. Exercise Ball Hip Flexor Stretch

   85% match

   • Glutes
   • Stability-ball
   • Beginner
   • Isolation

   A good swap when you have a stability ball to work with, and it still works the glutes.

   How to perform this exercise

   1. Place the stability ball on the ground and kneel in front of it.
   2. Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle.
   3. Extend your left leg behind you, keeping it straight.
   4. Lean forward, pushing your hips towards the stability ball, until you feel a stretch in your right hip flexor.
   5. Hold the stretch for 20-30 seconds, then switch sides and repeat.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Seated Piriformis Stretch
   • Primary muscle: glutes, the same as the Seated Piriformis Stretch
   • Equipment: bodyweight only, the same as the Seated Piriformis Stretch
   • Body position: kneeling, not seated
   • Balance: harder to stay steady on than the Seated Piriformis Stretch
8. Play demonstration

   8. Roller Hip Lat Stretch

   82% match

   • Glutes
   • Foam-roll
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start by kneeling on the ground with the roller positioned under your hips.
   2. Place your hands on the roller for support.
   3. Slowly roll the roller forward, extending your hips and stretching your glutes.
   4. Hold the stretch for a few seconds, then roll back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the Seated Piriformis Stretch
   • Primary muscle: glutes, the same as the Seated Piriformis Stretch
   • Equipment: bodyweight only, the same as the Seated Piriformis Stretch
   • Body position: lying on your back, not seated
9. Play demonstration

   9. Roller Hip Stretch

   82% match

   • Glutes
   • Foam-roll
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start by sitting on the ground with your legs extended in front of you.
   2. Place the roller under your glutes, just above your knees.
   3. Lean back and place your hands on the ground behind you for support.
   4. Engage your glutes and slowly roll the roller forward, bending your knees and bringing them towards your chest.
   5. Pause for a moment at the end of the movement, feeling a stretch in your glutes.
   6. Slowly roll the roller back to the starting position, extending your legs.
   7. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the Seated Piriformis Stretch
   • Primary muscle: glutes, the same as the Seated Piriformis Stretch
   • Equipment: bodyweight only, the same as the Seated Piriformis Stretch
   • Body position: lying on your back, not seated
10. 

    10. Upper Back-leg Grab

    81% match

    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. While seated, bend forward to hug your thighs from underneath with both arms.
    2. Keep your knees together and your legs extended out as you bring your chest down to your knees. You can also stretch your middle back by pulling your back away from your knees as your hugging them.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches

    • Primary muscle: hamstrings, not glutes
    • Equipment: bodyweight only, the same as the Seated Piriformis Stretch
    • Body position: seated, the same as the Seated Piriformis Stretch