Piriformis Figure-4 Stretch
Mobility · Gentle
Release the deep hip rotators, which often refer into the pelvic floor.
Set yourself up
- Lie on your back, knees bent.
- Cross one ankle over the opposite thigh, just above the knee.
- Let the crossed knee fall open out to the side so the legs form a figure 4.
Move step by step
- Reach one hand through the gap between the legs and the other around the outside, and clasp behind the bottom thigh.
- Lift the bottom foot clear of the floor and gently draw that thigh toward the chest.
- Keep the crossed knee pressed open to the side.
- Hold 60 seconds per side at an easy range.
Breathing cue
Slow nasal breath. Soften the jaw on each exhale.
What to feel
- Stretch sits in the buttock and outer hip of the crossed leg.
- Head and shoulders stay heavy on the floor.
- Sit bone of the crossed-leg side feels like it's widening away from the tailbone.
Common mistakes
- Pulling forcefully.
- Letting the head and shoulders lift off the floor.
- Holding the knee instead of behind the thigh, which pushes on the knee joint rather than opening the hip.
- Letting the crossed knee rotate inward, which loses the stretch.
If the hip pinches, lower the bottom thigh further and reduce the range.
Sources for this exercise
↗Figure 4 stretch, Hinge Health↗Figure 4 piriformis and gluteal stretch, supine, Physitrack↗Supine piriformis stretch, Movement Redefined
This is education, not medical treatment.
Pelvic Floor Power Up is general information. It is not a diagnosis, a treatment, or personalised medical advice, and it is no substitute for being assessed by a qualified professional. Nobody has examined you.
- Talk to a doctor or pelvic-health physiotherapist before you start, particularly if you are pregnant or postnatal, have had pelvic surgery, or have been diagnosed with a prolapse.
- Stop and seek advice if any exercise increases your pain, pressure or urinary symptoms.
- Seek medical care promptly for blood in your urine or stool, fever, new inability to pass urine, numbness in the saddle area, or severe or rapidly worsening pain.