glutes beginnerAI Tracked

Figure-4 Stretch

Lie on your back, cross one ankle over the opposite knee, and pull the bottom leg toward you. Deep glute and piriformis stretch. Stretches the piriformis and deep glute muscles. Relieves sciatic nerve tension and hip tightness. One of the best stretches for people who sit at a desk all day.

How to Do Figure-4 Stretch: Step by Step

  1. Lie on back, cross ankle over opposite knee
  2. Pull the bottom leg toward your chest
  3. Keep crossed leg's knee pressing outward
  4. Hold when you feel the stretch in the glute

Common Mistakes to Avoid

  • Lifting head and shoulders off the floor — stay relaxed
  • Not pressing the crossed knee outward enough
  • Rushing through — hold for at least 30 seconds

Figure-4 Stretch Tips

  • If you can't reach your thigh, use a towel or band around it
  • Gently press the crossed knee outward for a deeper stretch
  • Do this before bed to relieve hip tension from sitting all day

Muscles Worked

gluteship flexors
Equipment No equipment needed
Tracking Hold for time

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