Start
Finish
Assisted Lying Gluteus And Piriformis Stretch
Lie on your back with one leg straight and the other bent, foot flat on the floor. Bring the bent leg across your body toward the opposite shoulder while a partner gently assists, holding the stretch. Keep your shoulders flat on the ground throughout the movement.
- Target muscles
- Glutes
- Also works
- Lower back
- Equipment
- Bodyweight
- Training style
- Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 20 of 100
Assisted Lying Gluteus And Piriformis Stretch: how to do it
- Lie face up on the floor with one leg straight and the other leg bent at the knee with your foot flat on the floor.
- Bring the bent leg across your body towards the opposite shoulder.
- Have a partner kneel beside you and gently pull your bent leg further across your body and hold the stretch for 30 seconds.
- Return to the starting position and repeat on the other side.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
A common mistake is allowing the shoulders or hips to lift off the ground, which reduces the stretch’s effectiveness. Another issue is pulling too forcefully, which can cause discomfort or injury—ensure the movement is slow and controlled.
Alternatives
More Glutes exercises
Questions about Assisted Lying Gluteus And Piriformis Stretch
What muscles does the Assisted Lying Gluteus and Piriformis Stretch target?
This stretch primarily targets the gluteal muscles, especially the gluteus maximus, while also effectively engaging the piriformis. It provides a secondary stretch to the lower back, helping relieve tension in the lumbar region.
Do I need any equipment for the Assisted Lying Gluteus and Piriformis Stretch?
No equipment is required other than a comfortable surface, such as a yoga mat. While the stretch is typically performed with a partner assisting, you can modify it to do on your own by gently pulling your knee toward your opposite shoulder.
Is the Assisted Lying Gluteus and Piriformis Stretch suitable for beginners?
Yes, this stretch is beginner-friendly as it is gentle and easy to perform with proper guidance. Beginners should focus on moving slowly into the stretch and communicating with a partner to avoid overstretching.
How long should I hold the Assisted Lying Gluteus and Piriformis Stretch?
For optimal results, hold the stretch for 20–30 seconds per side and repeat 2–3 times. Always breathe deeply and avoid bouncing, which can cause muscle strain.
What are common mistakes when performing the Assisted Lying Gluteus and Piriformis Stretch?
A common mistake is allowing the shoulders or hips to lift off the ground, which reduces the stretch’s effectiveness. Another issue is pulling too forcefully, which can cause discomfort or injury—ensure the movement is slow and controlled.
Are there variations of the Assisted Lying Gluteus and Piriformis Stretch I can try?
Yes, you can perform it without a partner using your hands to pull the knee across the body. Alternatively, try a seated piriformis stretch or use a resistance band to assist if flexibility is limited.
What are the benefits of the Assisted Lying Gluteus and Piriformis Stretch?
This stretch helps improve hip mobility, alleviate lower back tension, and reduce tightness in the glutes and piriformis. Regular practice can aid recovery after workouts and help prevent sciatic nerve irritation.