If you’ve been dealing with tight hips, deep glute discomfort, or even symptoms related to piriformis syndrome, the Piriformis Push Up is a simple and effective way to restore mobility and reduce tension.
In the video above, I walk you through how to perform it correctly so you can get the most benefit from the exercise.
What It Targets
- Piriformis muscle
- Deep glute muscles
- Hip rotation
- Pelvic mobility
- Lower back support
Even though it looks subtle, improving mobility in the piriformis can have a big impact on how your hips and lower back feel — especially if you sit for long periods or deal with stiffness.
The Key to Doing It Right
- Start seated with one ankle crossed over the opposite knee (figure-4 position).
- Sit tall through your spine and avoid rounding your lower back.
- Gently lean forward until you feel a stretch deep in the hip.
- From there, use your arms to “push up” and return to an upright position.
Move slowly and with control as you go in and out of the stretch.
More importantly, exhale as you lean forward. Don’t force the movement.
You should feel this in the deep glute area, not in your knee or low back. If you feel discomfort in those areas, adjust your position.
Want More Stretch?
In the video, I also demonstrate a few ways to progress the movement:
- Leaning further forward to increase intensity
- Gently pressing through the knee to change the stretch angle
- Slowing down the push-up phase to improve control
- Exploring small movements in and out of the stretch
By actively moving through the range instead of holding a static stretch, you help your body build control and maintain that mobility over time.
If you’re unsure whether this exercise is right for you or how it fits in your personal care plan, our chiropractic team would be happy to discuss it during your next visit. To schedule an appointment, call us at (503) 227-2279 or schedule an appointment online. Together we’ll build a plan that keeps you moving well.