The piriformis is a small but important muscle found in the area of the buttocks. Whenever you rotate your leg outward, you engage your piriformis muscle. Strengthening this muscle improves leg strength and balance. It is also a good idea to stretch the piriformis after strengthening exercises as tension in this area can lead to sciatic pain and a reduction of hip range of motion.
Hip Extension Exercise
The hip extension exercise strengthens the glutes and piriformis. Hip extension is an action of the body that brings the hip backward. To use hip extension as an exercise, get on your hands and knees with your arms straight and your hands below your shoulders. Pick your right knee up off the floor and bring your foot toward the ceiling. The right knee remains bent at the same 90-degree angle that it began in on the floor. Flex your right foot as you lift. The exercise looks very similar to the hip extension demonstrated in the picture, except that you should keep your neck and spine completely straight. Lower your right knee back to the floor. Do the desired number of repetitions and then work your left side.
Side Lying Clam Exercise
This exercise looks simple, but will likely be difficult because of the unfamiliar movement and strength required. To perform a side lying clam for your left piriformis, lie on your right side with your head propped up on your right arm. Bend your knees and align them left over right. Place your left hand on your hip. Straighten your back and align your hips as if a ruler that was perfectly perpendicular to the floor ran through your right and left hip bones. This is the starting position. Next, rotate your left hip up toward the ceiling and maintain complete stability in the pelvis so there is no rocking backward. Lower your left leg. Do the desired number of reps, then roll over to work your right piriformis.
Hip Abduction Machine
This machine targets the hip abductors, which include the piriformis, gluteus maximus, gluteus medius, gluteus minimus and obturator externus muscles. Your gym should have a standard hip abduction machine. Sit on the machine with your lower legs against the leg pads and your back against the seat. Your legs are together for the starting position. Push your legs open as far as you can without moving your back or hips off the seat. Close your legs to complete one repetition. Do the desired number of reps.
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