Legs · Bodyweight
Seated Piriformis Stretch
How to do the seated piriformis stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Move into the stretch position slowly until you feel a gentle pull on the target muscle. Hold the stretch while breathing deeply, avoiding any bouncing or pain.
- 1Feel a deep stretch through your glutes and piriformis by crossing one ankle over the opposite knee
- 2Sit tall and lean forward slightly to intensify the stretch
- 3Relax your hips and breathe deeply to release tension
Common mistakes
- Avoid rounding your back or collapsing your chest
- Don't force the knee downward; let gravity work gradually
- Avoid bouncing or pulsing; hold a steady stretch
Muscles worked
The seated piriformis stretch works the glutes.
- GlutesSupport
- Lower BackMinor
- HamstringsMinor
Kovo programs the seated piriformis stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.