I have struggled with pain for the last 5 years and I’m not sure if it is sciatica or piriformis syndrome. Because they mimic each other quite a lot, and I’ve had diagnoses of both from different doctors and chiropractors. One day I woke up with excruciating pain in my right butt cheek, deep under a muscle, and I could not even walk. I had to crawl down the stairs, to the drive way, and to my car, and to the ER. And then get out of my car and crawl to the ER. I was only 25 years old at the time, so ofcourse the ER doctors thought I was exaggerating or drug seeking. But it was the worst pain I have ever felt in my life. I was prescribed something to help me calm down because I was just hysterical and in the worst pain of my life, and also some muscle relaxants. They diagnosed me with sciatica & sent me home with the muscle relaxants. It seemed as though the muscle relaxants, which were very strong I might add, only made things worse. I feel like they may have a part to play in why I’ve never healed. I can’t describe the feeling. It is a constant & chronic dull ache and it almost feels like something is caught deeeep down. I’ve tried chiropractor after chiropractor, stretch after stretch.. day after day. And don’t get me wrong, the chiropractor I’ve recently been going to is wonderful and he helps in so many ways, but unfortunately, the relief is and was always only temporary and I’ve had to keep going back, which gets very expensive at $52 dollars a visit. Same with stretches, only temporary relief. And it seems like from this video, i needed more than stretches.. although stretches are great and make me feel good and limber.. it just wasn’t helping in the long run. It also needed strengthened. I’ve also done some yoga, and I loved it. Absolutely loved it. But again.. temporary. This entire time I was thinking I had bad sciatica and that if I can’t get the pain to stop, I was thinking surgery as my last resort. So maybe it’s been piriformis syndrome this whole time like the chiropractor said. This pain has taken so much away from me for the last 5-6 years with no relief. I can’t sleep, I can’t sit long without pain, I can’t stand for long without pain. All day every day horrible, miserable pain. So I tried these exercises, and after the first exercise I SH*T you not, I started BAWLING. I just started crying because of the relief.. I’ve not felt that relief in such a long time. It felt like it took away so much tension. I’m going to keep trying this. I hope it works long term. Thank you so much for this video and for sharing this with all of us who suffer from this pain.

I had piriformis pain for several weeks. I regularly stretched my piriformis muscles and hamstrings to no avail. After watching your video on strengthening instead of stretching, I've noticed a fabulous improvement. Thank you so much for putting me on the right track. Absolutely amazing results

As a retired PT, I agree with everything presented, especially the point that muscles get tight for a reason.

I have had one sided deep butt pain for over 15 years. I have watched hundreds of videos on different pirformis exercises. This one has to be the best one that has ever actually targeted that specific muscle. And the weird thing is it's not even these big movements or anything. Which is very impressive. Thank you so much.

After just two days of your routine the pain around my hip / femur has lessened and am feeling more stability and ease when I walk. None of the PT's I've worked with gave me such targeted support. Thanks for sharing your skills!

I just wanted to let ppl know. If you have hip pain, and it feels like it's your joint and you are losing the will because of the constant discomfort. Well I've had a bad hip for about 4 months, resting and stretching did nothing. I'm only on my 2nd week, I just went straight to doing all 4 every other day, I'm now on 20seconds per rep. Today is my first day with no hip pain. I literally can't believe it. I thought I'd give it ago before I go to a physio but I'm not going to bother I'm just going to continue this and slowly introducing riding, swimming and running again. Thank you 👌

After months of stretching and it getting worse and worse I've been doing this for about a week and already feeling much better. Thanks!

This is the only channel addressing hip issues that give the crucial tips of activating deeper pelvic muscles as you do exercises. I cannot believe the difference. I've given birth to two big babies, and even though I've stayed quite active ever since, I just was not recruiting these muscles and finally ended up with SI joint pain that was exacerbated by doing pigeon pose etc in yoga. I dropped the yoga and have suffered for about a year. Doing these just a few reps with you just now has totally eliminated the SI pain. THANK YOU!!

I've been through physical therapy, chiropractor visits and a nerve block and this has been the only thing that Gave me relief. Thanks so much for sharing. We need to cline you and put you in every city.

This whole time i thought i needed to stretch that muscle out but forgot that i need to strengthen it also. Thank you this! I did the 4 exercises like you said and my pain is gone right now. Ill be doing this everyday

I've been watching a variety of videos on improving my hips to help with foot pain. I love how simple your suggested exercises are, and, that you don't expct us to exercise for hours a day... at times it seems impossible to do all what a fitness buff promotes. You've put me on the right track.

I knew I also needed to strengthen along with stretching, but I didn’t know how. Thanks for the video with specific exercises. This channel is game changing. Your knowledge has been helping me.

I think your comments at the end are really important. Only doing the first two exercises for a couple of weeks and then the second two. I was in PT for this and the exercises put me in so much pain that I would be up all night because of it and I think it was just simply overdoing it because they had me doing maybe six exercises everyday. I finally quit PT because I couldn't face the pain it was causing. Thank you so much for this video!

I am so appreciative to have people like yourself to assist with certain muscle movements that don't necessarily get hit in normal physical gestures. Thank you!

Thanks so much for the comprehensive demonstration and exercises for this muscle - just want I needed ❤

I’ve been suffering with this for a while. Very happy to have discovered this video. I’ll be working on these strengthening exercises. Thank you

Exactly what I needed. Not flexibility but strength. Perfect. Thank you!

Great video. Simple, easy to understand and straight to the point without all the fillers. Awesome job!

Dude you have the best movement/physical therapy channel on YT!!! Thanks for everything you do

I love Eric's teaching style, I find it very confidence-inspiring. I have chronic sciatica and am seeking methods to alleviate and even prevent recurrence. I had a sedentary job and retired. Winter I find discourages me from being active which makes me more prone to sciatica. Nice video. All the best, Rob in Switzerland

I love the focus on quality movement vs static stretching. I have a hockey background and am working on dealing with some nagging issues in my 30s from just sitting way too much, and this mindset reminds me a lot of how we used to train for hockey. I've been on Rom Coach for a couple weeks now and it's awesome!

Great training video! Thanks for your hard work in making this awesome exercise to strength the glute muscles.

amazing! these dynamic movements made a huge difference. thank you so much!

I am AMAZED! I did these exercises one day and felt noticeable relief last night. I've been stretching, when I need to locate that muscle and strengthen it. I'm a side sleeper and have been sitting at a desk more than usual at work. I'm glad these are exercises I can do just about anywhere. Thank you!

Wow - thank you for thes exercises. Been dealing with this for almost a year, maybe more, and straight away can feel the exercises target that spot that's been giving me bother. Again, much appreciated! I'll keep this up.

Fantastic detail. It's always great to hear what alerts us to what may be disregarded bu routinary practice. Thanks!

I am suffering from this pain as well and stretching provides only a brief release..I felt so much better after your exercises and I intend to do them every day. Will keep you posted. Thank you so much for this video, love your energy as well.

Having suffered with SI joint pain for 20 years I'm looking forward to seeing this help. Thank you

Thank you and please don’t ever stop, the fact that you do this shows what kind of person you are and it spreads because you become the people you surround yourself with and same goes with the content you watch, thank you again

Excellent content. I’ve been into hip and glute work over the past few years (after pain of course) and this had some new stuff I was not aware of.

This routine hit the spot this morning! I just bought your hip pain program and Im really looking forward to having a daily routine to follow to get my hip and back in shape again! I hate trying to find the right KZfaqvid everyday, but Im glad I found this one!

Very appreciative of all you share with us. It’s a great thing you are doing, brother.

Amazing. This really took the edge of that searing sciatica pain on my very first try. I was also just 'stretching' the piriformis. Will stop doing that now. Incredible how much better this feels after doing these exercises. I was definitely getting the wrong advice.

I wish I could like this video more than once! This is the second day I'm doing this exercise (alongside your lower back video) just to feel some relief from excruciating pain on these areas in my body. I've done seeing PT for months, Chiro, Osteo, and the pain keeps coming back. It reduced me to tears thinking surgery is the only way. I know it's early days, but I was actually smiling after doing the exercises as I can feel some form of ease. Thank you so much. May you be blessed.

Wow! Your first exercise laying down was awesome. Lots of activation. Been doing other exercises for months, but that one I got major activation. It's harder than it looks. Thank you so much!

Your videos are refreshing to find. It makes good sense to me to strengthen these muscles, rather than just stretch them.

Your timing is impeccable… I’ve been miserable while sitting for the last 5 days and my doing these exercises along with your video for the 1st time is already helping!! Thank You!!! 🙏🏼

I've been dealing with a piriformis issue for a few years now. While doing lunges and leg presses kinda sorta ish helps, this looks more like what I need. I'm going to give it a month and then see where I'm at. Thank you!!

I really appreciate the work you put into this, thank you!

Thanks. I’ll keep doing those

Awesome, thank you so much. Been having a rough time with this. I realize my problems are specifically weak muscles and way too much sitting. These exercises are exactly what the doctor would order if they were a good doctor.

Thank you so much for posting this video, I have been dying from pain from this for nearly 2 months and your exercise is the only thing that has given me relief nearly instantly because of the weakness in my leg. Thank you so very much you've changed my life with this and I am so grateful!

super addition to my stretching exercises as I plateaued getting reliefs from standard piriformis stretch. The activation like in this video on the other hand works very well to get my hips and lower back pain free

So much information! I'll have to watch all of these multiple times !

Thank you so much Eric for those fascinating journeys through our moving body. And the neuro-physiology of muscles. I have made acquaintance yet with my psoas, lats (? ! Had i any before?) and my piriformis. My scapulae too, which were unconscious before.. For some time now i have seen how sharper my body awareness has grown: in body scans that i use to do before going to bed Awesome

Excellent video with SO many extra tips that we do not think about. The feet activation and hip flexion without using obliques when lifting the leg was extremely helpful for me. This is the best piriformis video in my opinion, that I have seen. I am now going to find your video on foot activation.

These exercises feel like they're going to help with my hip/glute injury. Thank you.

Great video! I was stretching like you mentioned and the problem stead the same. Started fallowing your routine and noticed the pain easing away. I will continue your routine and hope to fix my problem. Thank you!

Very well explained. Thank you for this instruction.

Stellar content. You're the best!!❤

Thank you for the video. It helped relieve the pain. I was stretching and stretching to no relief. You’re amazing!

Love your perspective! Thank you!!

Thank you so much coach E. I'm 38 years old and my sports performance is on the top of my life after working on your exercises.

Thanks Coach. You are the best.

Nice! Very valuable info.. THANK YOU!

i just finished watching your video and now i'll follow for 4 weeks and then came back here to leave feedback. hopeful. thanks for the guidance .

The stretch you demonstrated in the beginning is me every day. This makes a lot of sense to me. 1. The test activated my issue. 2. The exercises activated the muscle which I try and stretch I’ll follow this routine daily and report back for other people.

Excellent explanations and cues! And your routines are always so manageable in terms of time. Question: should one strengthen only the problematic side or both sides?

Seriously your videos are amazing. I am have on and off issues with my back and hips and I keep returning to you for instant relief. Thanks so much! Best on youtube!

I'm so glad this video appeared in my timeline! After a labral tear and a fracture in my hip bone, my hip has become completely cramped because I had to wait a long time for surgery due to research. After that insufficient help with rehabilitation and now after 4 years still handling a lot of pain from a tight piriformis. Stretching hurts less and less, but stability is still a long way off. And after this video I understand why. The exercises are still a little bit scary to perform, but I am determined to try them for a longer period of time. Hopeful to fight the cramp!! Thank you so much for sharing these wisdoms! Greetings from the Netherlands!

Thank-you Coach E.! Whenever I take a break I try to do 20 minutes of ROM. Which becomes accumulative over time.

You are an absolute life saver! I've had pretty much chronic piriformis syndrome since I was 17 (I'm 24 now) and every PT I've went to has told me to stretch. It never worked for me. But this makes so much sense, especially since I know I'm hypermobile and have weak muscles. How many times a week do you recommend doing these exercises?

Ive been doing these for some days and i definitely feel better having these muscles more strenghtened instead of just stretching and massaging, thanks

I've lived 24 years with tailbone pain that radiates outward to my entire body. I regularly have to stretch to manage this pain. I can feel the good effect while following you through these 4 targeted movements. TY❣

A very long time ago (maybe a decade) I saw a video on YT about how the piriformis is actually weak not tight. It was such a minor video compared to the ocean of piriformis stretches videos. Really glad you're covering this -- you deserve 10x the number of subscribers. Edit: I actually mispoke and the video I was thinking of was that the "psoas" was weak and not tight. However, I enjoy this video very much and it has helped me a great deal. I also find the presentation extremely good both in the high-caliber knowledge yet straight forward directions. Thanks.

Thank you. Brilliant. At last someone not encouraging stretching that muscle. I cured my Piriformis pain in six weeks by strengthening my buttock and thigh muscles. Doing exercises regularly throughout the day. Any muscles that I used for walking up hill were the muscles I concentrated on. (I’d had Periformis syndrome for nearly two years before I was cured)

Thank you Coach. Excellent explanation 👌 and cues. Nice , short and clear!

This is perfect for me!!! Thank you SOOOO much. I love these and know they will help me recover my strength!

Great video. I hurt my piriformis back in June by. Over stretching . It hurt worse! Rest and heat. Still havent totally recovered. Now im going slower and strengthening all the muscles to help it. These are so helpful. Thank you so much

I tried this today and I am excited to see the impact these exercises will have. Thank you for sharing your knowledge. Much appreciated!

Thanks so much! I've been having pain for months with so many sources saying different things. This gave instant relief and it'll last :3

Amazing video! Sooooo grateful to you for this information. Much gratitude for all you do.

Very helpful and so well explained! Thank you 😊

Thank you SO much for addressing the cause...those stretches never did really help so now I know why

Definitely I'm going to include those exercises, thanks a lot!

I always appreciate info from you, thanks so much!

Thanks. This was what I needed.

love this. Great video. Thank you

This is *super* useful for any climbers out there who are wondering why your heel hooks aren't working. The piriformus activation is exactly what you're missing.

I have been struggling with this back pain in my Glute area for months. All the stretching didn’t work did these exercises once and instantly had relief.

Thank you SO MUCH for this video. I've been having such hip pain and I started thinking it felt like the muscles were weak and needed strengthening as I felt it is starting to not even be able to hold me up anymore. But all the piriformes stuff I find is stretching. I'm so glad you have this video out. I started today and plan to use these exercises as often as I can. (But I will start slow. I love how you explain the why behind the things you tell us. It makes me understand what it is we are going for.) Thank you so much! I am so hopeful now that I can finally do something to make it better!

I've been compersating my body due to overall muscel weaknesses everywhere as a child growing up, from the top of my head to the bottom of my feet and all in between. I definetly thank You for this!!! God Bless You

A lot of “stretching” videos out there for sure! Thanks for this video, I’ve been having piriformis and sciatica pain while playing tennis which is huge rotational sport so right at your introduction I knew this video was for me haha. Will be incorporating these tomorrow for my leg day

Appreciate this. A lot of these exercises show up in Pilates and yoga and now I understand why my tfl tries to over compensate. Thanks

Wow. That helped right away.

Excellent video. Thanks for your help!

I think these are finally the strengthening exercises that will help. Thank you

Thanks so much for you working out with us. I makes it easier to grasp.

Well presented! Been having tight piriformis for many years. This explains the tightness so well. Just happens I started doing standing hip abductions esp when inside a lift on my own and I found it helps. And this video this explains it so well for me now. Thank you!

thank you for the video - I've been searching for a resource for the SI Joint and exercises for strengthening. Both left & right piriformis areas are inflamed at the moment right more than left - no one (doctors, chiropractors, or massage therapists) have been able to advise a treatment! It makes perfect sense to strengthen the darn areas instead of stretching which I have been doing religiously without improved results! Thank you again. I'll let you know how this goes after 4 weeks.... fingers crossed but already feeling better after going through these movements. Thank you again.

You're right. I do yoga just about every single day. It has never helped help my piriformis which is acting up a lot from far too much sitting lately. These are great movements.

So happy to find this. I'vd been suffering from periformis syndrome for two years. Rounds of PT and stretching exercises haven't help. I will do this instead with big hopes.

Just what I needed. Thanks a lot

WOW a fantastic video, I have been suffering with pain for years when I'm walking for a while, now I understand what i've been doing wrong all this time. Stretching it. I'm so looking forward to be able to walk without pain.

I have had sit pain for over 8 years. Fell off a horse, didn’t brake anything but a lot is soft tissue was damaged. Still on the road to recovery, hoping to one day again being able to sit without pain. I just recently came across your videos and this makes so much sense. I get thight all the time and have been told to stretch. A lot of exercises flare me up badly. Not sure which all muscles I need to build. I am starting carefully with some of these. Also watching the one you have about activating your foot. Thank you for sharing and having these great informative videos that are easy to follow ❤

This is the best. For inactive seniors they are easy and doable. Love it love it. This is the best. 💯✅🙏👍

Excellent, thanks man.

Simply Amazing. Thank you.

I've always just stretched as demonstrated. Lately my condition is flaring and I couldn't move much. After the first exercise my hips eased considerably. I didnt consider the muscles weak but makes sense and the relief has solidified your advice. Thanks

Thank you so much, I’ve been working on tight hips for over a year. Your exercises target where it hurts, I’ve been doing the pigeon, figure four and no improvement. I can feel it’s working the piriformus immediately.