Legs · Bodyweight
Seated Piriformis Stretch on a Chair
How to do the seated piriformis stretch on a chair, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit tall on a chair and cross one ankle over the opposite knee so the bent leg opens out to the side. Keep your back long and gently lean your chest forward until you feel a deep stretch through the glute and hip. Hold, breathe, then switch sides.
- 1A deep stretch through the glute and piriformis
- 2Sitting tall and leaning forward to deepen it
- 3Hips relaxing as you breathe into the stretch
Common mistakes
- Rounding your back or collapsing your chest
- Forcing the crossed knee down with your hand
- Bouncing or pulsing instead of holding steady
Muscles worked
The seated piriformis stretch on a chair mainly works the glutes.
- GlutesPrimary
- Lower BackMinor
- HamstringsMinor
Kovo programs the seated piriformis stretch on a chair 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 June 2026.