If you’ve ever felt a deep ache in your glutes after a run—or a sharp pain that shoots down your leg—you might be dealing with a tight or irritated piriformis. The good news: a few targeted exercises can go a long way in keeping it quiet, and we’re here to help.
The piriformis is a small, deep-set muscle under your glute max that helps rotate your leg outward and stabilize the hips. It works hard with every step, especially for runners logging lots of miles. When it tightens up, it can press against the sciatic nerve, causing pain in the butt or tingling down the leg. To ease tension and prevent future flare-ups, these four strength and mobility moves hit the piriformis and nearby muscles where it counts.
Want to be a stronger runner? Pay attention to your piriformis
90/90 hip rotations
This move improves internal and external rotation at the hip, helping reduce tension through the piriformis.
Sit on the floor with your front leg bent at 90 degrees and your back leg also bent behind you.
With your torso tall, gently rotate your knees side to side, moving into the 90/90 position on the other side.
Do two sets of 10 slow reps per side.
Modify: Place yoga blocks or pillows under your knees if you feel pinching or can’t keep your torso upright.
Elevated glute bridge march
This strengthens glutes and stabilizes the pelvis, offloading pressure from the piriformis.
Lie on your back with your feet on a low bench or step.
Press through your heels to lift your hips into a bridge.
From there, lift one knee toward your chest, pause, and lower. Alternate sides.
Do three sets of 8–10 reps per side.
Modify: Start with a regular glute bridge on the floor if the elevated version feels unstable.
Seated figure-four stretch with core engagement
This gently stretches the piriformis while encouraging core control to avoid slumping.
Sit tall on a bench or chair and cross one ankle over the opposite knee.
Hinge forward slightly from the hips, keeping your spine long and core gently engaged.
Hold for 30 seconds per side. Repeat twice.
Modify: If this feels too intense, scoot back in your seat and let the stretch be more passive.
Side-lying hip abduction with slight internal rotation
This fires up the glute medius and piriformis in a more targeted way than typical side leg lifts.
Lie on your side with your bottom leg bent and your top leg straight.
Rotate your top leg slightly inward (toes pointing down) and lift it toward the ceiling.
Do 2–3 sets of 12–15 reps per side.
Modify: If you feel strain in the low back, perform the move with your back against a wall to keep form clean.
The piriformis might be small, but it plays a big role in keeping your stride smooth and pain-free. Taking five to 10 minutes a few times a week to care for it can make a difference, especially if you’re logging high miles or ramping up intensity.
