4 Piriformis Mobility Exercises (Hip tension release) (2024)

Learn how to release hip tension and piriformis tightness with 4 gentle hip mobility exercises, which will improve circulation and mobility.

These exercises will loosen up the hips, and gently stretch out the piriformis.

They are also a great companion to the piriformis hip series I shared last week on the blog. You can perform these exercises before or after the strengthening exercises.

I love to incorporate the exercises below after a long day of sitting and can feel the tightness building up and the piriformis tightening.

I definitely prefer these to stretching the piriformis which can sometimes aggravate the pain. You also don’t need to foam roll before doing this routine.

The piriformis is a hip external rotator and the exercises will incorporate internal to external rotations.

By the way, if you’ve been getting piriformis pain for a while and struggling to find relief with stretches, I highly recommend you assess for muscular imbalances that are pushing the piriformis muscle to compensate and overwork.

You can start with my program Piriformis Control where I include assessments and plans I’ve used myself to get out of this pain, after 7 years of living with it.

The Piriformis Muscle

Adding these movements helps mobilize the piriformis and improves movement integration. The internal to external rotations will work the glute muscles, including the piriformis.

In the last exercise, make sure you are using your core to maintain stability and avoid letting the lifted (unsupported) hip sag down.

Activate the glute medius of the opposite side to lift up the hip on the lifted side and keep it from dropping.

These exercises can be performed back to back with little rest in between.

4 Piriformis Mobility Exercises

I have the full video tutorial below. If you can’t watch it, just scroll down for the exercise images and instructions.

Piriformis & Hip Mobility Exercises Breakdown

Sitting External Rotations

• Use your arms to maintain an upright posture.
• Breathe deeply and keep your chest up.
• Start to externally rotate your feet and bring them back to the center
• Repeat for 10-15 reps

If you’re struggling to maintain your back straight, simply lean with your back against the wall for support.

Hip external to internal rotations

• Sit on your mat and hold your upper body straight.
• Bend at the knees and start to rotate your knees inwards then outwards alternating between both legs.

Another variation is lying down on the mat. If you experience sciatica you may want to sit instead. Make sure the position you choose doesn’t trigger pain.

When you’re rotating out, don’t force your knee out. Focus on the middle part of the movement.

Piriformis external to internal rotations

• Lie on your stomach.
• Bend one leg at 90-degree angle.
• Rotate your hip inwards then back to center, then outwards.
• This piriformis mobility exercise will also help stretch out the muscle gently.

Standing internal to external rotations

• Engage your core to maintain a good balance.
• Lift one leg up. Engage the standing leg’s glute med to lift the lifted leg up
• Avoid letting the unsupported leg sag. If you don’t engage your glute med muscles, you’ll notice this happening.
• Just push your side glute up (of the standing leg) if this happens and you’ll maintain pelvis stability.
• Rotate your foot inwards. Then, start lifting your leg to the side to perform abductions while simultaneously externally rotating your leg.

If you have been stretching the piriformis and it’s not working, give these a try. They may work better for you to gently loosen things up.

Below are some additional resources to help you release tension and strengthen your hips:

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