Figure-4 Piriformis Stretch
Targets the deep hip muscle that imitates sciatica.
Medically reviewed by Dr. Alan S. Bader, DC — Chiropractic Physician, Nevada License B-567 · Dr. Bader · Dr. Doyle · Last reviewed: July 2026
Before you try these: this library is educational, not a prescription. Movements that are right for one finding are wrong for another — stop any exercise that increases your pain, and if you have an injury, red-flag symptoms (see our when-to-seek-medical-care page), or a condition under treatment, get examined before self-treating. Ask us to tailor these at your visit — that’s the whole point of them.
How to do it
- Lie on your back, knees bent.
- Cross one ankle over the opposite knee — a figure 4.
- Reach through and draw the supporting thigh toward you until the crossed hip stretches.
- Hold 20–30 seconds; 2 to 3 rounds per side.
⚠ Cautions
Stretch lives in the buttock — not the knee. True sciatic symptoms (below-knee pain/tingling) deserve evaluation before enthusiastic self-treatment.
Unsure whether this movement fits YOUR findings? That’s exactly what visits are for — exercises here get tailored, dosed and upgraded as you progress. (775) 829-7575.
In pain right now? Acute patients get priority scheduling. Call and tell us what’s going on — same-week appointments are usually available.
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