Seated Glute Stretch â€” Figure-Four Hip and Piriformis Stretch

Stand

Squat

The deeper you lean forward, the more intense the glute and piriformis stretch

Keep the foot of the crossed leg flexed throughout to protect the knee joint

Sit tall rather than rounding the lower back to get the full hip stretch

Apply gentle downward pressure on the top knee for a deeper stretch

This stretch is excellent for relieving sciatic nerve tension and hip tightness

Instructions

Step-by-step technique

Sit on a chair or bench with your back tall and feet flat on the floor.

Cross one ankle over the opposite knee, creating a figure-four shape with the legs.

Flex the top foot to protect the knee.

Gently lean forward from the hips, keeping the spine long, until you feel a stretch in the glute of the crossed leg.

Hold for 15â€“30 seconds, breathing deeply.

Sit upright, uncross the leg, and repeat on the other side.