10 Best Seated Piriformis Stretch Alternatives for Hip Mobility

The Seated Piriformis Stretch is done seated. Ranked closest by our scoring: the Ankle On The Knee, the Seated Glute and the Seated Glute Stretch.

Seated Piriformis StretchWatch the Seated Piriformis Stretch

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Seated Piriformis Stretch

The steps for the Seated Piriformis Stretch itself, so you can judge how close each substitute below really is.

Glutes, with hamstrings · Bodyweight · Beginner · Isolation

  1. Sit on the ground with your legs extended in front of you.
  2. Bend your right knee and place your right foot on the outside of your left knee.
  3. Place your left elbow on the outside of your right knee and gently twist your torso to the right.
  4. Hold the stretch for 20-30 seconds, then switch sides and repeat.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Ankle On The Knee

    1. Ankle On The Knee

    99% match

    Glutes · Beginner · Isolation

    It uses the same equipment and still works the glutes.

    • Bodyweight
    How to perform it
    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
  4. Piriformis-smr

    4. Piriformis-smr

    91% match

    Glutes · Beginner · Isolation

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

    • Foam-roll
    How to perform it
    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. Assisted Lying Gluteus And Piriformis StretchPlay demonstration

    5. Assisted Lying Gluteus And Piriformis Stretch

    87% match

    Glutes · Beginner · Isolation

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

    • Other
    How to perform it
    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
  7. Exercise Ball Hip Flexor StretchPlay demonstration

    7. Exercise Ball Hip Flexor Stretch

    85% match

    Glutes · Beginner · Isolation

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

    • Stability-ball
    How to perform it
    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

Seated Piriformis Stretch FAQ

What muscles does Seated Piriformis Stretch work?

The stretch primarily targets the piriformis and adjacent deep external rotators, with secondary lengthening of the gluteus medius and minimus. Cue: you should feel tension deep in the lateral hip and posterior glute when you keep the spine tall and externally rotate the femur.

What is the best bodyweight alternative to Seated Piriformis Stretch?

The supine figure-four (lying piriformis stretch) is the best bodyweight alternative. Lie on your back, cross the ankle over the opposite thigh, pull the knee toward your chest while keeping the opposite leg long and the pelvis neutral to load the piriformis without lumbar compression.

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