Four Exercises to Strengthen the Piriformis Muscle

💪The piriformis is often weak due to lack of use and excessive sitting.

🏋️Four exercises: Side Lying Hip External Rotation, Standing Closed Chain Hip External Rotation, Four Point Hip Abduction, Standing Hip Opener.

🧘Maintain proper form and alignment during exercises, activating the right muscles.

📝Start with two sets of each exercise, four to six reps, and hold for five seconds. Progress gradually.

✅These exercises help strengthen the piriformis and restore its function, improving balance and stability.

Why is the piriformis often weak?

—The piriformis is weak due to lack of use and excessive sitting. We often don't target this muscle in our daily activities.

Can I just stretch the piriformis to improve its function?

—Stretching alone is not enough. The muscle needs to be trained to contract and generate force. These exercises target different functions of the piriformis.

How many sets and reps should I start with?

—Start with two sets of each exercise, performing four to six reps, and hold each rep for five seconds. Gradually increase the number of reps and hold time as you get stronger.

Will these exercises help with hip pain?

—These exercises can help strengthen the piriformis, which may contribute to improved hip stability and reduced pain. However, consult with a healthcare professional for a proper diagnosis and personalized treatment plan.

How often should I do these exercises?

—Two to three times a week is a good starting point. Listen to your body and gradually increase frequency and intensity.

00:00Introduction to the topic of the piriformis muscle and its common misconceptions.

02:54Explanation of the first exercise: Side Lying Hip External Rotation. Instructions and key points to remember.

05:51Explanation of the second exercise: Standing Closed Chain Hip External Rotation. Instructions and key points to remember.

07:51Explanation of the third exercise: Four Point Hip Abduction. Instructions and key points to remember.

09:59Explanation of the fourth exercise: Standing Hip Opener. Instructions and key points to remember.