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Seated Piriformis Stretch Alternative
12 substitute exercises that target the same muscles
1
Seated Pigeon Stretch
2
Reverse Hyper on Flat Bench
3
Glute Bridge Two Legs on Bench
4
Glute Bridge One Leg on Bench
5
Single Leg Hip Thrust
6
Single Leg Hip Thrust Jump
7
Lying Alternate Hip Extension
8
Reverse Hyperextension on Bench
9
Flutter Kicks (Back)
10
Run
11
Bird Dog
12
Bridge Pose Setu Bandhasana
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Seated Piriformis Stretch trains
Primary Gluteus Maximus
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