Piriformis syndrome is a very frustrating chronic pain condition. If you feel like nothing is helping you get long-term relief, then this post will certainly help.
Below, I listed a few key piriformis syndrome resources to help you learn more about this condition.
In addition, I’ll be sharing with you 10 of my best glutes and piriformis strengthening exercises to help you balance your hips and fix piriformis syndrome.
You’ll be able to do these exercises anywhere. They’re completely bodyweight.
I want to clarify that originally, this post included only 6 piriformis strengthening exercises.
I recently updated it with 3 additional exercises focused on strengthening the glutes to avoid piriformis compensation. (I also got a new camera and wanted to add another better quality video!)
Now before I get to the exercises, if you’ve been suffering from piriformis syndrome for a while, please check out the following resources:
- The Complete Guide To healing Piriformis syndrome.
- Heal piriformis syndrome, if you have tried everything else.
Is The Piriformis Really Tight?
Many people believe that because a muscle feels tight, it needs to be stretched.
That’s not always the case.
In fact, a muscle can feel tight, but it doesn’t mean it’s strong. Feelings aren’t facts.
Inside Piriformis Control, you’ll find out if the piriformis muscle is actually weak or tight. Not according to how it feels but to actual movement assessments you can do at home.
Now because the piriformis is a deep gluteal muscle, it’s normal to also engage other hip muscles as you’re working the piriformis.
The important thing here is to focus on doing the exercises with proper form and not to compensate with your hip flexors or lower back muscles.
10 Exercises To Strengthen The Piriformis Muscle
Full disclosure: this post contains affiliate links. I only mention products I personally use and recommend…and if you purchase from Amazon using my affiliate link, I get a small commission. You won’t pay more!
I’ve organized these 10 exercises into 3 separate routines all designed to help you strengthen the piriformis.
The first video will show you 3 exercises to activate the gluteus medius and gluteus maximus.
You want to start with activating these big muscles first to prevent compensation.
The second routine will introduce a loop band to add challenge. We will still work on activating the gluteus medius along with the piriformis by adding a rotational exercise.
The third routine will still include the loop band but we’re also engaging the deep core. I recommend you start with the first one until you feel confident to move forward.
Routine 1 – Engage your gluteus maximus and medius
Banded side-to-side walks: Make sure you keep your feet straight to not compensate with the TFL.
Hip drops: Keep your legs as straight as possible. Engage your core to stay stable and maintain proper straight posture (with no exaggerated lower back curve).
Glute contractions: This is my favorite exercise to engage the gluteus maximus (the biggest muscle in the body). You can do this exercise anywhere. Strong glutes will help you eliminate lower back pressure.
Routine 2 – Add a loop band to activate the glutes and add challenge
These are the only resistance bands I recommend. I personally purchased them and was very satisfied with their quality.
They come in 3 levels so you can increase the intensity as you build strength.
Side-to-side walks: We’re starting again with the loop band walks to activate the gluteus medius.
Hip hinge side leg lifts: This is a great gluteus medius and piriformis activation exercise. Make sure you’re abducting your leg here without flexing your body to the side.
Abduction Circles: This exercise will engage the piriformis muscles as we add the rotational movement. When you lift your leg up, keep your foot points straight forward and keep your glutes engaged.
Routine 3 – Glutes and Core Strengthening
Stand-to-hip hinge: This is a more advanced version of the side-to-side walks. We’re focusing on one leg at a time.
But make sure you’re not rotating your foot out and not using your lower back.
Plank – side to side leg reach: When you get into the plank position, keep your back straight and avoid arching or rounding your back.
Pull your belly in a bit to make sure you’re not using your hip flexors too. You also want to keep your glutes tight. This is a great exercise to strengthen the glutes and the core at the same time.
Bridges: The bridge exercise is one of my favorite hip strengthening exercises. By adding the loop band, we’re making sure to keep the gluteus medius engaged at all times. I have a step-by-step tutorial on how to properly do the bridge exercises here.
Lying leg lift circles: We’re adding rotation in this exercise to engage the piriformis muscle. Keep your glutes engaged and complete each repetition with control.
How To Effectively Strengthen The Piriformis Without Triggering Pain
It’s important to perform these routines without pain. Don’t push through the pain if you feel the muscles are starting to spasm.
This is why I broke down the exercises into 3 separate routines.
To make sure you’re not triggering pain, make sure you always start by activating the gluteus medius and maximus first (and we do that in all the routines above).
These muscles are primary hip stabilizers and when they’re inactive, compensation happens when the piriformis is doing more than it should.
Don’t be scared to exercise and move your body.
Your joints and muscles need the challenge to grow and stay healthy. You just need to make sure you’re doing them right and not compensating during movement.
If you have piriformis syndrome I highly recommend you join my program Piriformis Control. I will show you exactly which muscular imbalances to fix and how to fix them.
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