External Hip Rotator Stretches

The external hip rotator, otherwise known as the piriformis, is a muscle located in the gluteal region. It is responsible for laterally rotating the extended thigh and abducting the flexed thigh. The muscle is susceptible to a condition called Piriformis Syndrome, which presents itself as a pain deep in the hip or buttocks. It can be caused by overtraining or biomechanical inefficiencies such as poor posture or incorrect gait. One way to prevent the condition from occurring is through regular stretching of the muscle.

  1. Stretch 1

    • Sit with one leg extended in front of you. Bring the ankle of the other leg toward your chest, keeping the knee facing away from your body.

    Stretch 2

    • Lie face down. Bring the ankle of one leg up toward your stomach, allowing the knee to extend outward and leaving the other leg behind you. Lean down into your bent leg.

    • Lie on your back with your feet on the floor in front of you, knees bent. Bring the ankle of one leg and rest it on the knee of the other leg, allowing the knee of the first leg to extend outward. Gently raise the foot of the straight leg off of the floor, keeping the ankle of the first leg connected with the knee of the straightened leg.