Unlocking Your Hips

If you’ve ever felt a deep, tight ache in your glutes after class or noticed that your turnout feels restricted, you can thank — or blame — your piriformis.

What is the Piriformis?

The piriformis is a small, pear-shaped muscle deep in your glute, running from your sacrum (the base of your spine) to the top of your femur (thigh bone). Despite its size, it plays a huge role in how your legs rotate, move, and stabilize your hips. In ballet, the piriformis is one of the key muscles that allows for external rotation, that classic turnout dancers rely on.

Why Dancers Get Tightness in the Piriformis

For dancers, the piriformis works overtime. Between classes, rehearsals, and training, this little muscle can become chronically tight, leading to:

  • Restricted turnout

  • Difficulty lifting and extending the leg

  • Pelvic misalignment that can strain the lower back

  • Even sciatic nerve irritation, which can feel like tingling or discomfort down the leg

This tightness often comes from overuse, repetitive external rotation, or compensating for weak glutes and core muscles. Sitting for long periods outside of class can also shorten and tighten the piriformis.

Enter the Figure 4 Stretch

The Figure 4 stretch is one of my favorite stretches and the simplest and most effective way to release the piriformis. By crossing one ankle over the opposite thigh and drawing the leg toward the chest, you gently open up the deep hip rotators, including the piriformis.

Why it’s so important for dancers:

  • Improves turnout by freeing tight external rotators

  • Enhances leg extensions and lifts without straining the hip or lower back

  • Promotes pelvic stability and proper alignment during balances, pliés, and jumps

  • Helps prevent injury by reducing pressure on the hip and sciatic nerve

In short, the Figure 4 stretch isn’t just a nice add-on — it’s a vital tool for keeping your hips healthy, mobile, and ready for dance.

Pro tip: Incorporate it after class or rehearsal for deep release, or hold gently for a few breaths before dancing to mobilize the hip without over-stretching. Your piriformis will thank you, and your turnout will feel smoother and freer.

Dana Jacobson