Demo & instructions
Figure-Four Stretch
Also known as: Supine Figure Four, Lying Glute Stretch
Instructions
A lying stretch for the outer hip and glutes. You cross one ankle over the opposite knee and draw the legs in, with the floor supporting your back the whole time.
- Movement
- Stretch
- Type
- Isolation
- Level
- Beginner
- Typical range
- 20–60 sec
Setup
- 1Lie on your back with knees bent and feet flat on the floor.
- 2Cross one ankle over the opposite thigh, just above the knee, so your legs make a figure four.
Execution
- 1Lift the supporting foot off the floor and thread your hands around that thigh.
- 2Draw both legs gently toward your chest until you feel a mild stretch in the crossed-leg hip.
- 3Keep your head, shoulders, and tailbone resting on the floor.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
