Lying Figure-Four Glute Stretch
Lying on your back: ankle on the knee, thigh pulled toward the chest.
How to do it
- Lie on your back with knees bent and feet on the floor.
- Place the ankle of one leg on the knee of the other, knee turned out to the side.
- Keep the top foot flexed, toes toward you, to protect the knee.
- Wrap your hands around the thigh of the supporting leg and pull it toward your chest.
- Keep your head and shoulders relaxed on the floor.
- Breathe evenly for about 30 seconds, then switch legs.
Key technique cue
Lying, ankle over the opposite knee, draw the thigh toward you. Hold 30 s per side.
Common mistakes
- ✕ Tension in the neck and shoulders
- ✕ A relaxed top foot that loads the knee
- ✕ Yanking the thigh toward the chest
- ✕ Lifting the hips off the floor
Benefits
- ✓ Stretches the glutes and deep hip muscles
- ✓ Eases stiffness in the hip joints
- ✓ Suits relaxing after running and squats
Progression: from easier to harder
- Step 1 You are here
- Lying Figure-Four Glute Stretch
- Step 2
About the exercise
The lying figure-four stretch stretches the glutes and the deep muscles of the hip. Lying on your back lets you relax the torso and control the intensity. It suits the time after running and squats and hip stiffness from sitting.
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