Figure-Four Stretch
- Beginner
- Mobility
The figure-four stretch is done lying on your back, one ankle crossed over the opposite knee while you pull that leg toward your chest. Holding the position stretches the glute of the crossed leg. Beginners use it as a warmup, a cooldown or a recovery flow, held for time on each side.
- Muscles
- Glutes
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Lie on your back and cross one ankle over the opposite knee.
- Reach through and hold the back of your thigh.
- Pull the leg gently toward your chest.
- Hold the glute stretch, then switch sides.
Form cues
- Keep your lower back flat against the floor.
- Breathe slowly and let the stretch deepen with each exhale.
- Flex the crossed foot instead of pointing it.
Common mistakes
- Lower back arches up off the floor. Press your spine flat and pull your knees closer.
- Head lifts up, neck craning forward. Rest your head down and relax your neck.
- Hips twist to one side during the pull. Keep your hips squared and flat on the floor.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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