Glutes and Piriformis Stretching
Glute and piriformis stretches, useful after running, jumping and team sports.
How to play
- Lying on your back, cross one ankle over the opposite knee and pull the leg toward the chest.
- Seated, hug the knee and bring it toward the opposite shoulder.
- Modified pigeon pose with hands supporting.
- Repeat on the other leg.
Rules
- No pain.
- Slow breathing.
Variations
Easier
Lying-down version.
Standard
Full sequence.
Harder
Pigeon held longer.
Adaptations
- Knee problems: lying-down version only.
- Limited mobility: seated in a chair.
Learning goals
- Improve hip flexibility.
- Prevent lower-back discomfort.
PatioLab has "Glutes and Piriformis Stretching" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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