Figure-4 Stretch (Piriformis Stretch)
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
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Why it helps
The piriformis and other deep hip muscles sit close to the sciatic nerve. When they are tight, they can add to buttock pain. The figure-4 position stretches them gently with the back supported.
It is a common part of piriformis syndrome and sciatica programs. For a deeper version, try the pigeon stretch.
Step-by-Step Instructions
- Lie on your back with both knees bent and feet flat.
- Cross your right ankle over your left knee, letting the right knee fall out to the side.
- Reach through and hold behind the left thigh (or use a towel looped behind it).
- Gently draw the left knee toward your chest until you feel a stretch in the right buttock. Hold for 30 seconds.
- Lower slowly, uncross, and repeat on the other side.
What you’ll need Paid links
What this exercise uses, with household swaps where they work.
- Exercise mat · Non-slip, about 6 mm (1/4 in) thick, for floor exercises. A rug or folded blanket works.
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Key Form Cues
- Flex the foot: Pull the toes of the crossed leg up to protect the knee.
- Back down: Keep your head and lower back resting on the floor.
- Breathe: Relax a little deeper on each out-breath.
How much to do
Hold for 30 seconds, 3 times on each side, once or twice a day.
Progression & Regression
Regression (Make It Easier)
- Keep the bottom foot on the floor and just let the crossed knee fall out
- Do it seated: cross one ankle over the other knee and lean forward gently with a straight back
- Use a towel behind the thigh if you cannot reach
Progression (Make It Harder)
- Hold for 45 to 60 seconds
- Gently press the crossed knee away from you as you hold
- Move on to the pigeon stretch
Who it suits, and who should check first
Good fit for: buttock and hip tightness, piriformis-type pain, and sciatica routines where buttock tightness plays a part.
Check with your clinician first if: you have had a hip replacement, have hip or groin pain when crossing your legs, or have pain spreading down the leg.
Precautions
Take care after hip replacement.
- After a hip replacement, crossing the legs and bending the hip deeply may be against your precautions. Follow your surgical team’s advice before doing this stretch.
- Keep the stretch in the buttock; pinching in the front of the hip or groin means ease off.
- Keep the foot flexed to protect the knee of the crossed leg.
- Stop and consult your provider if: you feel pinching or sharp pain in the groin or hip, knee pain in the crossed leg, or numbness, tingling or pain spreading down the leg.
Frequently asked questions
Does the figure-4 stretch help sciatica?
It can ease buttock tightness that adds to sciatica-type pain. True nerve-root sciatica often needs other exercises too, such as nerve glides.
Can I do the figure-4 stretch after hip replacement?
Ask your surgical team first. Many hip replacement precautions limit crossing the legs and deep hip bending for a period after surgery.
Is the seated version as good?
Yes, it stretches the same muscles and is handy at a desk or if getting down to the floor is hard.
Video: Catalyst Physical Therapy & Wellness on YouTube. We link to it because it shows the movement clearly; the written instructions and dosing on this page are our own general guidance.
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