The Piriformis Problem The piriformis is a small muscle deep in your glute that externally rotates your hip. In some people, the sciatic nerve runs through or under this muscle. When the piriformis tightens, it creates deep buttock pain and can compress the sciatic nerve, causing leg symptoms. Piriformis tightness develops from sitting, weak glutes, and compensation patterns. The muscle overworks when larger hip muscles are not doing their job. Addressing piriformis issues requires releasing the muscle while strengthening the hip complex. Why the Piriformis Tightens Sitting: Compresses the piriformis and keeps it in a shortened position. Glute weakness: When the glute max is weak, smaller muscles like the piriformis compensate. Hip rotation restriction: Limited rotation capacity overworks available rotators. Start your 14-day free trial to access piriformis and hip programs. The Complete Piriformis Solution Release the piriformis while building supporting structures. 90/90 Hip Position JME 143 Either extend one foot in front of the other or find a slightly elevated surface for your foot. Bend at the hips and rotate your upper body toward the floor. Find a gentle stretch in your hamstring and return to the starting position. Hip External Rotation JME 145 Standing, with your knee bent at 90 degrees, lift your leg up to find your end range of motion. Each rep, try to find more space to move your leg higher - but don't force anything. Listen to your body and find what works for you. Glute Strengthening JME 141 Sitting in your chair, extend one leg in front. Once extended, bend your upper body over that leg to fell a gentle stretch in your hamstring. Don't force anything - find what works for you. Hip Circles JME 148 With your legs at shoulder-width apart, bend at your hips and rotate your upper body toward the floor. Find a gentle stretch in your hamstring and return to the standing position. Preventing Recurrence Reduce prolonged sitting. Build glute max strength through squats and hip hinge movements. Maintain hip rotation mobility through daily practice. Address any leg length discrepancy or gait asymmetry. Comprehensive hip health prevents piriformis problems from returning. Start your 14-day free trial and solve piriformis tightness with simplmobility.