Hip

piriformis

peer-ih-FOR-mis

The piriformis is a deep hip rotator in the glutes, externally rotating the hip for balance in squats and deadlifts. Tightness often causes sciatica-like pain. Essential for hip mobility in athletes.

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Common Pain & Injury

Piriformis syndrome causes buttock pain radiating to leg; doctor if numbness.

Anatomy & Function

Origin

Anterior sacrum (front tailbone surface)

Insertion

Greater trochanter of femur (outer upper thigh bone)

Actions

Hip external rotation (outward thigh turn)
Hip abduction (leg out to side)

Innervation

Nerve to piriformis (L5-S2)

Muscle Relationships

Antagonists

Gemellus superior

Synergists

Obturator internusGemellus inferior

Trigger Points

Muscle belly refers down sciatic path to calf.

Stretches

1Figure-four stretch

2Piriformis foam roll

3Seated piriformis stretch

Common Conditions

Piriformis syndromePiriformis tendinopathy

Anatomical Parts

Left piriformisRight piriformis

FAQ

Why does my piriformis hurt?

Tight from sitting; compresses sciatic nerve causing butt/leg pain.

Piriformis stretch?

Figure-four pose releases it effectively.

Piriformis syndrome symptoms?

Deep butt pain, sciatica without disc issue.

Strengthen piriformis?

Clamshells and external rotation bands.

Also Works piriformis

10

Advanced Kettlebell Windmill position 1

Advanced Kettlebell Windmill position 2

Advanced Kettlebell Windmill

intermediate·kettlebells

Alternate Leg Diagonal Bound position 1

Alternate Leg Diagonal Bound position 2

Alternate Leg Diagonal Bound

Alternating Hang Clean position 1

Alternating Hang Clean position 2

Alternating Hang Clean

intermediate·kettlebells

Atlas Stone Trainer position 1

Atlas Stone Trainer position 2

Atlas Stone Trainer

intermediate·other

Atlas Stones position 1

Atlas Stones position 2

Atlas Stones

Axle Deadlift position 1

Axle Deadlift position 2

Axle Deadlift

intermediate·other

Backward Drag position 1

Backward Drag position 2

Backward Drag

beginner·other

Ball Leg Curl position 1

Ball Leg Curl position 2

Ball Leg Curl

beginner·exercise ball

Band Good Morning position 1

Band Good Morning position 2

Band Good Morning

beginner·bands

Band Good Morning (Pull Through) position 1

Band Good Morning (Pull Through) position 2

Band Good Morning (Pull Through)

beginner·bands

Related Hip Muscles

adductor brevis

Short inner thigh muscle adducts the thigh and assists rotation, key for lateral stability in squats and sprints. Middle adductor, it prevents groin pulls in dynamic sports. Essential for balanced leg power.

adductor longus

Prominent inner thigh muscle adducts and flexes the hip, powering lateral lunges and cutting moves. Prone to strains but key for athletic power. Gym staple for groin strength.

adductor magnus

Largest inner thigh muscle, with adductor and hamstring-like parts, adducts and extends hip powerfully. Mimics hamstring in deadlifts. Crucial for posterior chain balance.

adductor minimus

Small deep inner thigh muscle above magnus, aids adduction and rotation. Stabilizes hip in single-leg work. Often overlooked but prevents imbalances.

gemellus inferior

Small deep rotator in the hip, gemellus inferior laterally rotates and stabilizes the thigh. Works with piriformis in squats and pivots. Crucial for hip control in sports.

gemellus superior

Tiny hip muscle above ischial spine, gemellus superior laterally rotates femur. Assists in twisting sports and hip stability. Part of deep six rotators.

gluteus maximus

Largest hip muscle, gluteus maximus extends and externally rotates thigh for powerful hip thrust in squats, deadlifts, running. King of posterior chain.

Side hip muscle for abduction and stabilization during single-leg stance in running, squats. Prevents Trendelenburg gait.

Hip Pain Guide

Common causes and relief

Activities & Sports

See which activities use piriformis