Does Your Client have tight hips

Do Your Clients Have Tight Hips? – The Piriformis Muscle

Do Your Clients Have Tight Hips? In particular the Piriformis and the External Rotators of the Hips?

You can tell if your client has a tight piriformis muscle because they will turn their feet out on the eccentric, or lowering phase of a squat.

There are many other tests you can do to test which muscles are tight or weak in the body.

The piriformis muscles commonly get tight as a result of long hours seated in the car, sat on the sofa or in the office.

What is the Piriformis Muscle?

Does Your Client Have Tight Hips - The Piriformis Muscle

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If you like this Flashcard and Key Facts, you will love our Level 2/3 Muscle Memory Sprint, where you learn everything you need about all 50 muscles for your upcoming Anatomy exam, and for your own knowledge as a Personal Trainer. Find Out More about the Muscle Memory Sprint HERE:

Key Facts about the Piriformis

  • Piriformis
  • Origin: Anterior Surface of the Sacrum
  • Insertion: Superior Greater Trochanter
  • Joint: Hip
  • Joint Action (concentric phase): Hip Abduction and Hip External Rotation
  • Exercise example: Hip Abductor Machine, Squats, Sumo Squat, Mini-band squats, Lateral Lunges, Turning the leg out from the h
The Piriformis! A small muscle that can give a lot of grief.

This muscle is responsible for external rotation of the hip, and sits very close to the sciatic nerve. This means that if it become inflamed or over tight, it can put pressure on the sciatic nerve and cause “sciatic pain” symptoms. So, if your client complains of back pain or shooting pain/numbness down the leg, and they often turn their leg out from the hip (standing with feet at 10 to 2 position), then it is always worth suggesting the piriformis stretch.

As a Personal Trainer, it is key to have a clear understanding of key muscles, and the effect that these have on client posture when they are tight or weak. Learn all 50 muscles here:

If your clients have tight hips then here is a stretch that will really help the Piriformis and External Rotators relax.

The Pigeon Pose is a great way to stretch the piriformis if your clients have tight hips.

To direct your client’s into the position start them in a press-up position and bring the right knee close to the right hand. Then encourage the client to evenly press both hips into the floor, they will feel a stretch on the hip flexor of the left leg and the piriformis of the right leg.


If they are quite flexible, then they can progress the stretch by bringing the foot up, so the lower leg is parallel to the chest and shoulder.


To make the stretch easier, you can lift the front leg up onto a plyo box, a bench or even a bed at home. This lifts the knees and hips off the floor and makes it much easier to get in and out of.

Check out this Short Video to explain how this stretch will help relax your client’s tight hips:

If your clients have tight hips, then teach them this stretch and get them to hold it for 15 -30 seconds each side, 3-5 times per week.

If you like this video, hit the thumbs up button, and share this with your clients that have tight hips.

Comment below, what other muscles do you commonly see as tight in your clients…

Thank you for watching, I’ll see you in the next video.

How to learn all 50 muscles:

As I mentioned above there are 50 muscles you MUST know ready for your level 3 Anatomy and Physiology exam. As a quick recap you must know:

  • Location of each muscle
  • The origin and insertion of each muscle
  • The joint each muscle crosses
  • The action that is bought about by each muscle
  • A selection of exercises that work each muscle

Now that’s a fair bit to remember and the course manual provided can be tricky and hard to retain all the knowledge. That’s why we have created the Level 2 and 3 Muscle Memory Sprint.

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Most learners print out their flashcards and paste them over their walls so they can continually refresh their knowledge over the 4 weeks of learning

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You also get a ton of BONUSES that helps break down learning and gives you the EXACT exam day strategy that has helped over 6500 other learners pass first time. Click the link below to learn more and I’ll see you on the Level 2/3 Muscle Memory Sprint.

Muscle Memory Mock Questions1. Which Joint does the Piriformis?
A. The Hip
B. The Shoulder
C. The Elbow
D. The Cervical Spine

2. What is the Insertion of the Piriformis?
A. The base of the Skull
B. The Greater Trochanter
C. The Sacrum
D. The Lower Femur

3. When the Piriformis Contracts Concentrically which movement occurs at the Hip Joint?
A. Adduction and Internal Rotation
B. Abduction and External Rotation
C. Flexion
D. Internal Rotation


  1. A
  2. B
  3. B

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