Lie on your back with your knees at a 90Â° angle.
Cross your left leg over top of your right so that your left ankle is on the knee of your right leg.
Grab your right thigh with your hands and pull it towards your chest until you feel it through the backs of your thighs and your buttocks.
Hold this for at least 20 seconds, then switch legs and repeat on the other side.
The Deep Glute Stretch is a great move to target the muscles deep in the buttocks, especially the piriformis muscle. This can help in the rehabilitation of Piriformis Syndrome, otherwise known as sciatica. This position is also helpful in increasing the range of motion in the hip joint. This is an especially good move to do after an intense lower body workout. Committing to doing even just this one exercise on a regular basis (especially after working out) can make a big difference in whether or not you experience stiffness or a flare up of sciatic pain.