Figure-4 (Piriformis) Stretch

Eases tightness deep in the buttock that can travel into the hip.

Figure-4 (Piriformis) Stretch exercise illustration

What it helps

Eases tightness deep in the buttock that can travel into the hip, keeping the area loose and comfortable.

How to do it

  1. Lie on your back with both knees bent.
  2. Cross one ankle over the opposite thigh to make a "figure 4".
  3. Reach through and gently pull the lower thigh toward you until you feel a stretch in the buttock.
  4. Hold, then switch sides.

Tips

  • Keep your head and shoulders relaxed on the floor.
  • A gentle, comfortable stretch is all you need.

Commonly done as hold 20–30s sets of 3 each side, daily.

Where this appears in recovery

Figure-4 (Piriformis) Stretch is part of 4 recovery programs, typically in the phase 2 stage. Each program shows how it fits alongside the other movements:

All exercise guides · Condition guides · Recovery education

These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.