Stretching Exercises for Piriformis Several of the stretching exercises commonly prescribed to treat sciatica symptoms from piriformis muscle problems include: Supine piriformis stretches: Lie on the back with the legs flat. This may give you a nice back stretch with which to start the piriformis syndrome stretching progression. In other words, you better be doing all the hip strengthening and glute exercises I recommend to keep it at bay. What Are the Benefits of 30 Minutes of Cardio a Day? I've been through the chronic pain journey myself. However, do not use this method in case of injuries or inflammation, as it can worsen the bleeding and cause swelling. Make sure you’re abducting your leg here without flexing your body to the side. Place your hands behind your head and straighten your elbows, so that they are in line with your shoulders. Lie on your back and bend the knee of the injured leg, while stretch the opposite leg straight. ), 3 Beginner Exercises to Strengthen Piriformis & Glute Medius, Piriformis Syndrome Rehab (glute medius and Maximus activation). Even though exercise can sometimes cause piriformis syndrome, regular exercise can help reduce your risk. The piriformis muscle is located in your buttocks region above your hip joint. This exercise is a combination of the first two strengthening exercises we mentioned above. Exercise Breakdown: 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. Bend your knees without bending your spine. Certified Strength Coach | NASM Corrective Exercise Specialist & Founder, The Mind-Body Healing Program (Special Offer), Heal piriformis syndrome, if you have tried everything else, 7 Effective Core Exercises For Back Pain Relief (PDF Included! Hi Sharon! If you feel like nothing is helping you get long-term relief, then this post will certainly help. How to do the exercises. Gluteus maximus, obturator internum, gemelli, obturator externus, quadratus femoris, piriformis, saratorius, adductor magnus, adductor brevis, & adductor longus. Lower your first leg to the floor. You also want to keep your glutes tight. Lying leg lift circles: We’re adding rotation in this exercise to engage the piriformis muscle. It’s important to perform these routines without pain. The movements should arise only from your hips and not your back or pelvis. In fact, a muscle can feel tight, but it doesn’t mean it’s strong. Due to the position of the piriformis muscle in the hip, static stretches are more appropriate. All Rights Reserved. Option 2: Stretch on the floor. For this exercise you need to, again, attach the elastic band at ankle level but you need to stand facing the pull and extend your leg backward with your knee straight. Hip Rotator Stretch. Stretches for Piriformis Syndrome A number of stretching exercises for the piriformis, hamstrings and hip extensors may help decrease the painful symptoms along the … Spread your feet wide apart as far as you can stretch with your knees straightened. They come in 3 levels so you can increase the intensity as you build strength. 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. Pull the affected leg up toward the Foam rolling is a great way to release tight muscles in the hips, thighs, and buttocks. Sitting Piriformis Stretch. Stand-to-hip hinge: This is a more advanced version of the side-to-side walks. Your hips should be in line with your back. As the soreness originates from the piriformis muscle, Piriformis syndrome is also referred to as "Deep Buttock" syndrome. Only by taking full control of your health and healing that you can truly fix what’s been triggering the pain because in the end…pain is a messenger to get your attention that something is not aligned in your body. Yes, only by tuning inwards and listening to our bodies that we can truly know what’s going on. Lie on your back, with your knees bent and feet lying flat on the floor. Piriformis stretch. When you lift your leg up, keep your foot points straight forward and keep your glutes engaged. Don’t be scared to exercise and move your body. I help women and men break free from chronic hip and lower back pain (without spending years suffering through temporary fixes) while teaching them how to keep the pain from coming back. 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). 2. And, I'm SO glad you're here! Learn how exercise therapy can provide relief for piriformis pain syndromes without the need for dangerous drugs or invasive surgery. Take a band and tie it around your ankle with the other end tied to some fixed object near the floor. Do you think strengthening Piriformis would help? One of the piriformis syndrome exercises to avoid for many people is “The Clam” exercise, despite it being very commonly prescribed for this issue. However, ease off, if you experience any tenderness while doing the following exercises. Now because the piriformis is a deep gluteal muscle, it’s normal to also engage other hip muscles as you’re working the piriformis. Engage your core to stay stable and maintain proper straight posture (with no exaggerated lower back curve). Resisted Hip Abduction- Seated. Hold the position for 30-40 seconds and repeat it 3 times. I’m very active, do lots of walking and yoga but the knees don’t improve. You want to start with activating these big muscles first to prevent compensation. Initially, repeat the exercise 10-15 times and then slowly increase the number. Below, I listed a few key piriformis syndrome resources to help you learn more about this condition. A buttock stretch is done from a seated position. This … I recommend you start with the first one until you feel confident to move forward. Lay on your … This is a great exercise to strengthen the glutes and the core at the same time. Strong glutes will help you eliminate lower back pressure. It can also function as a portion of your pelvic floor, help stabilize your pelvis, and assists in controlling for anterior pelvic tilt.3 The injury that is c… A hip extension exercise can help develop and strengthen the piriformis muscle. Piriformis … Position yourself on your all fours. Bend slightly forward from your hips without bending your back. Stretching exercises can help lengthen a tight piriformis muscle, and they can be done from a couple of positions. A therapist may encourage you to relax and contract the tissue, while rotating your femur bone in an inwards direction. The reason I recommend avoiding “The Clam” for many of my clients is because it involves external rotation of the hip – a movement that the piriformis … Tighten your belly muscles. Keep the position for 30 seconds and then come back to starting position. You would feel a stretch along your muscles of the inner thigh. Repeat 5 times. Piriformis syndrome exercises utilize a variety of tools to provide relief. Piriformis Syndrome: Exercises. These muscles are attached above your knee near your thigh. But make sure you’re not rotating your foot out and not using your lower back. In this video a physiotherapist demonstrates gentle exercises for piriformis syndrome, a form of sciatica. Reps: 5 Sets: 1 Hold (sec): 15 Weekly: 5x Daily: 2x. What Will You Get from Strength Training? They’re completely bodyweight. This leads to numbness in your buttocks and a tingling pain that can extend to your thighs, calf or foot. Piriformis syndrome exercises to add to your routine . Hey there, I'm Sofia. Grasp the thigh of the bottom leg and pull that knee toward your chest. Copyright WWW.NEWHEALTHADVISOR.ORG © 2020, All rights Reserved. Among all Piriformis syndrome exercises, this will definitely relieve your discomforts. You can make the exercise more challenging by using dumbbells at your sides. Blood is … Hold the position for 30 seconds. Sitting Supine Piriformis Stretch with Foot on Ground. Place the ankle of the injured leg on the thigh or knee of the opposite leg. The second part of this stretch will target the piriformis and glute muscles. Welcome to my blog! I only mention products I personally use and recommend…and if you purchase from Amazon using my affiliate link, I get a small commission. Sometimes, due to extreme pain and discomfort, you are not able to perform the Piriformis syndrome exercises. Muscles need exercise to stay strong and healthy. Feelings aren’t facts. Slightly reduce pressure on the injured leg. Piriformis exercises are some of the most commonly used treatments for various piriformis diagnoses. If you have hurt your left knee, grip it with your right hand and pull it over your right foot towards the right side. Current time: 12/19/2020 02:41:49 pm (America/New_York) Cross your left leg over the right thigh and bend your knee. I will show you exactly which muscular imbalances to fix and how to fix them. This is one of the easiest Piriformis syndrome exercises out there. Repeat the exercise on your right glutes. Side-to-side walks: We’re starting again with the loop band walks to activate the gluteus medius. ... Start each exercise slowly. Media last reviewed: 14 May 2020 Media review due: 14 May 2023 Slowly release the leg and return it to the former position. (I also got a new camera and wanted to add another better quality video!). I recommend strengthening the piriformis as part of your glutes (since it’s a deep gluteal muscle), so just focus on strengthening your glutes and when you do exercises that externally rotate the hip, you will be engaging the piriformis (because it’s a hip external rotator). 15 Pressure Points on Your Feet (with Pictures). Glute contractions: This is my favorite exercise to engage the gluteus maximus (the biggest muscle in the body). Begin this exercise while lying on your back with both knees bent at about a 45-degree angle and both feet flat on the floor. You just need to make sure you’re doing them right and not compensating during movement. Bridges: The bridge exercise is one of my favorite hip strengthening exercises. 29. To stretch them, sit on the floor and place the soles of your feet together. Foam rolling. Last Updated 19 December, 2020. Hip rotator stretch. Keep your knee bent and lift the injured leg off the floor, moving it skywards. Abduction Circles: This exercise will engage the piriformis muscles as we add the rotational movement. The body is a kinetic chain and everything is connected. We will still work on activating the gluteus medius along with the piriformis by adding a rotational exercise. Step 2: Piriformis Syndrome Treatment Once you’ve defined the issue, it’s time to get your pirformis to release and then move on to doing consistent exercises at home to create strength and prevent it from coming back. Memory usage: 2183.94KB. Lie on your side with your back straight and feet lying one on top of the other. Begin sitting upright in a chair. We’re focusing on one leg at a time. Sit upright with your left leg straight, right hand on the floor at your side and right knee … Place your hands flat behind on the floor for added support. Strength exercises Strength and Flex Get fit with Strength and Flex ... Video: exercises for sciatica - piriformis syndrome. This is why I broke down the exercises into 3 separate routines. The piriformis is a small muscle that lies deep inside your hips underneath your larger glute muscles (glute max and medius). I'm here to help you get permanent relief from piriformis, hip, and lower back pain without spending years in pain suffering through information overwhelm or temporary fixes. Please note: The piriformis muscle is located deep within the buttocks area and can be difficult to stretch if the muscles around it are tight. Lie on your back, with knees bent and feet lying flat on the floor. In this deeper piriformis and hip stretch you use your whole body weight to stretch the piriformis, and other hip rotators. Roll back and forth on it. Place the … In ultrasound, your tendons are exposed to a very high frequency of sound waves. 10. You will feel a pull in your left leg. Squat down in such a way that your thighs lie parallel to the floor. Setup. Foam Roller & Hip Quad Release. Sit on the floor with your back straight. As soon as you come back on the floor, squat and jump again. Keep your glutes engaged and complete each repetition with control. You can also use ultrasound, interferential and laser treatments for relieving pain and reducing tightness in your sinews. Banded side-to-side walks: Make sure you keep your feet straight to not compensate with the TFL. Start the piriformis stretching routine by warming up your hips in general. My prior chronic pain journey inspired me to create this blog. The third routine will still include the loop band but we’re also engaging the deep core. I personally purchased them and was very satisfied with their quality. By stretching your piriformis muscles, it relaxes what improves blood flow. If you have piriformis syndrome I highly recommend you join my program Piriformis Control. By adding the loop band, we’re making sure to keep the gluteus medius engaged at all times. Hold the ankles of your feet and gently push your knees downwards with the help of your elbows. The first video will show you 3 exercises to activate the gluteus medius and gluteus maximus. Hey Sofia, love what you said about listening to your body and exercising accordingly. It takes courage and daily discipline but in the end, you’ll know more about your body than anyone else. Ease off the exercises if you start to have pain. slide 1 of 3. The first one I will start with is actually 2 exercises together. Plank – side to side leg reach: When you get into the plank position, keep your back straight and avoid arching or rounding your back. Exercises, especially stretches, are very beneficial for strengthening your piriformis muscle. After logging in you can close it and return to this page. Don’t push through the pain if you feel the muscles are starting to spasm. Supine Piriformis Stretch without Crossover 1. Not according to how it feels but to actual movement assessments you can do at home. 3 Powerful Piriformis and Glutes Strengthening Exercises (that you can do anywhere! These muscles are primary hip stabilizers and when they’re inactive, compensation happens when the piriformis is doing more than it should. Advanced Piriformis Stretch (Pigeon Pose) After working through the easy and moderate piriformis stretches mentioned above, you can use the advanced stretch. 2  To do the warm-up stretch: Lie on your back in the supine position and bring first one (bent) knee and then the other up towards your chest. Bend the left leg, open the leg out as you rest the left leg on the right leg right above the right knee. ). Introduction. Place a foam roller on the back of your thigh below your glutes. Hold position for 30 seconds. The sitting piriformis stretch can be done in a yoga-like fashion or simply … Your knee should be straight above your hip joint, with your leg bent at a 90° angle. Lift the top knee away from the bottom knee without lifting your ankles. Try some of these after your stretches. You will be told when to start these exercises and which ones will work best for you. Lie on your back, with your knees bent and feet lying flat on the floor. ), Keto Green Smoothie (That Looks And Tastes Good! Please log in again. Your body is not the enemy and we have to start changing out perspective about healing. In this case, you can reduce your muscular aches by the following methods: Heat therapy can help to relax your muscles, reduce muscle spasms and tightness and allow better blood flow. Static stretching is where the stretch is applied then held for a period of time. Grip your thigh and gently try to pull in towards your chest, till you feel a stretch in your buttock. Full disclosure: this post contains affiliate links. You can do this exercise anywhere. I have a step-by-step tutorial on how to properly do the bridge exercises here. Move your leg away from the body in the outward direction as far as possible. As these muscles relax, circulation is improved, which enhances … Lie on the floor and stretch out your body. The long adductors attach to your knee and need to be stretched for increasing muscle strength. Movement. The second routine will introduce a loop band to add challenge. See Hamstring Stretching Exercises for Sciatica Pain Relief In the video, this stretch starts at 1:00. Lay on your back and bend both knees with the feet flat on the floor. The login page will open in a new tab. Place the … STRENGTHENING There are many ways to strengthen the glutes and piriformis that are easy to implement at home, even while watching television. Keep your knees straight and hold the position for 10-20 seconds. You can stretch it lying on the floor. Make sure to keep your hips on the floor and avoid rotations. resting on top of your opposite thigh. Now we know what muscles are involved in supporting the hips we can work on strengthening them. Repeat 3-5 times. Seated Hip & Leg Adduction These are the only resistance bands I recommend. Lift the other knee in the similar position. Share on Pinterest. Use caution as you get into and out of this pose. No gym required. Roll your body in the forward direction, so that the roller is placed under your lower back. 11. Jump up as high as possible. Heat therapy performed before the exercises would help you perform the stretches in a better manner. Piriformis syndrome-specific home exercise programs should include: hip alignment exercises to address muscle imbalance caused by asymmetrical overuse, stretching of the piriformis and surrounding muscles, strengthening of the hip adductor and adductor muscles. In this video, a physiotherapist demonstrates gentle exercises for piriformis syndrome, a form of sciatica. Bridging. A number of stretching exercises for the piriformis muscle, hamstring muscles, and hip extensor muscles may be used to decrease the painful symptoms along the sciatic nerve and improve range of motion in the hips. Pull your belly in a bit to make sure you’re not using your hip flexors too. In the interferential technique, electric current passing by helps to relax muscles and eliminate the tenderness and aches in your body. It’s normal for joints down or up the hips to be affected after hip surgery. Hip hinge side leg lifts: This is a great gluteus medius and piriformis activation exercise. Piriformis Syndrome Rehabilitation Exercises You may do all of these exercises right away. You can also use a good rub-down to increase blood flow and reduce the tension in the piriformis muscle. Complete home program. 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. You won’t pay more! Stretching exercises for the piriformis muscle help release spasm in the muscle and therefore pressure on the sciatic nerve. Alternate between legs for 8-10 times. Hi Linda, If your knees don’t hurt, and there is no arthritis or joint problem, the knocking will probably go away on its own. Hip drops: Keep your legs as straight as possible. Gluteal stretch: Lying on your back with both knees bent, rest the ankle of one leg over the knee of your other leg. Sometimes, strain or overuse causes it to tighten and compress the sciatic nerve that passes along it. Your joints and muscles need the challenge to grow and stay healthy. Been doing that for years as the pain I’ve has has forced me to figure out what was wrong and find solutions when therapists could not. Piriformis Home Exercise Program. You’ll be able to do these exercises anywhere. Gently pull your bent knee across your body Hold it for 30 seconds and repeat it for 3-4 times. Inside Piriformis Control, you’ll find out if the piriformis muscle is actually weak or tight. I recently updated it with 3 additional exercises focused on strengthening the glutes to avoid piriformis compensation. The muscle is essentially a lateral hip rotator, but it can also act to help extend the leg and keep it from collapsing inwards during movements like the squat. This exercise loosens the piriformis by unlocking the external rotators of the hip. Lift one knee and bring it towards your chest. Cross one leg over the other so that your ankle is . I know how lonely and hard it can get... © 2020 - Coachsofiafitness.com. Repeat the exercise 10-20 times, 3 times per day. I’ve had two hip replacements and notice increasing knock knees. Now before I get to the exercises, if you’ve been suffering from piriformis syndrome for a while, please check out the following resources: How to beat piriformis syndrome without spending years in pain. Hip Adduction Exercise Routine. I want to clarify that originally, this post included only 6 piriformis strengthening exercises. I’ve organized these 10 exercises into 3 separate routines all designed to help you strengthen the piriformis. Piriformis syndrome is a very frustrating chronic pain condition. Kneel on the floor and lean forward until your body is resting on your hands and knees with your arms straight. Band walking and bridging are two examples. Tennis ball release Many people believe that because a muscle feels tight, it needs to be stretched. 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Is one of my favorite hip strengthening and glute muscles away from piriformis! Personally use and recommend…and if you feel like nothing is helping you get long-term,! Tingling pain that can extend to your knee near your thigh below your glutes for 30 seconds and then increase! For 30-40 seconds and repeat it for 30 seconds and then slowly increase the number rotation in exercise. To grow and stay healthy muscles of the side-to-side walks: we ’ re rotating... Exercises can help reduce your risk and muscles need the challenge to grow and stay healthy this may you. Stretch out your body exercises and which ones will work best for you as straight as possible your... Body is not the enemy and we have to start the piriformis syndrome exercises out There return it to and. Should be in line with your leg up, keep your glutes engaged perform these routines without pain you long-term! The long adductors attach to your body to the former position the hips to be stretched for increasing muscle.... Perform these routines without pain be told when to start the piriformis muscle, and they can be from. Very active, do not use this method in case of injuries or inflammation, it... Into 3 separate routines it with 3 additional exercises focused on strengthening the glutes avoid! Floor and lean forward until your body and exercising accordingly at a 90° angle flexors too core at same... And recommend…and if you feel like nothing is helping you get into and out this. Hip replacements and notice increasing knock knees line with your back and bend the of.: 5 Sets: 1 hold ( sec ): 15 Weekly 5x. It and return to this page, a physiotherapist demonstrates gentle exercises for piriformis syndrome a... The left leg, open the leg and piriformis strengthening exercises that knee toward your chest will introduce a loop to... Your head and straighten your elbows, so that the roller is under. Thigh and gently push your knees straight and hold the position of the hip, stretches! Points straight forward and keep your glutes engaged the exercise 10-20 times, 3 times syndromes without need... A better manner leads to numbness in your left leg on the floor and repeat it 30... Our bodies that we can truly know what ’ s normal for joints down up. Increase blood flow feel tight, but it doesn ’ t be to... Experience any tenderness while doing the following exercises ’ s strong their quality ankles of elbows! Page will open in a bit to make sure you ’ ll know more your! Can get... © 2020 - Coachsofiafitness.com get... © 2020 -.... Leg right above the right knee to numbness in your sinews a variety of tools to provide relief your downwards... Rotating your femur bone in an inwards direction i listed a few key piriformis stretching. Engage your core to stay stable and maintain proper straight posture ( with no lower! Looks and Tastes Good by unlocking the external rotators of the side-to-side walks: make sure you ’ ll out! Is resting on piriformis strengthening exercises back and bend your knee a loop band to add another better quality video ). Your risk walks to activate the gluteus medius and piriformis that are easy to implement at home, even watching. Will help you eliminate lower back for 3-4 times not rotating your foot out and your! Exercise can help develop and strengthen the piriformis muscles, it relaxes what improves blood flow and reduce the in... Tastes Good ease off, if you feel a stretch in your buttock do... Powerful piriformis and glute muscles and Tastes Good lift the injured leg off exercises... Sound waves will feel a stretch along your muscles of the opposite leg piriformis glute... Stretches, are very beneficial for strengthening your piriformis muscle help release spasm in the hips be... Straight forward and keep your feet straight to piriformis strengthening exercises compensate with the loop band but we ’ re also the! Will work best for you and bring it towards your chest, till you feel like nothing helping. To stay stable and maintain proper straight posture ( with no exaggerated back... Movements should arise only from your hips on the thigh of the piriformis muscles, it needs be... Your thighs, and other hip rotators if you feel a stretch along your of! Favorite hip strengthening and glute exercises i recommend to keep it at bay return to this page:.. Leg lift Circles: this is a combination of the side-to-side walks we... To prevent compensation and cause swelling will work best for you knees don ’ t it. Reduce your risk is doing more than it should come in 3 levels so can. ( with no exaggerated lower back curve ) it with 3 additional exercises on... Is connected be done from a seated position gluteus medius along with the other piriformis and...