Lying Piriformis Stretch
Muscle Groups: Abductors
Lying Piriformis Stretch focuses on Abductors, with Glutes, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Lying Piriformis Stretch with proper form and technique.
- 1
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- 2
Cross your right ankle over your left knee, creating a figure-four shape with your legs.
- 3
Gently pull your left thigh towards your chest while keeping your head and shoulders relaxed on the floor.
- 4
Hold for 20-30 seconds, then switch sides.
Tips for Success
These tips will help you perform Lying Piriformis Stretch safely and effectively while maintaining proper form.
-
Keep your shoulders and head relaxed on the floor to avoid tension in your neck.
-
Avoid forcing your legs; stretch to a point of mild discomfort, not pain.
-
Engage your core to support your lower back during the stretch.
Secondary Muscles
While Lying Piriformis Stretch primarily targets Abductors , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Lower Back . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Lying Piriformis Stretch, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Lying Piriformis Stretch, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
