Figure-4 Stretch

glutes, piriformisBodyweight

A lying stretch targeting the glutes and deep hip rotators. Creating a figure-4 shape with your legs allows for a safe, effective hip stretch.

How to do it

1Lie flat on your back with your knees bent and feet flat on the floor.

2Cross your right ankle over your left knee.

3Thread your hands around your left thigh and gently pull it toward your chest.

4Keep your sacrum and shoulders grounded, feeling the stretch in your right glute.

5Gently release and repeat on the opposite side.

Common mistakes

Lifting your head and shoulders off the mat, straining your neck.

Peeling your tailbone off the floor to compensate for tight hips.

Yanking hard with your arms, pulling yourself past a comfortable stretch range.

Breathing

Breathe deeply into your belly. Exhale to relax your glutes and draw your thigh slightly closer to your chest.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.