Figure-Four Stretch

Glutes, Outer ThighsBodyweight

A static stretch for the glutes and outer hips. It releases lower-body tension and improves hip mobility.

How to do it

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

2Cross your right ankle over your left knee, letting your right knee open outward.

3Thread your hands around the back of your left thigh and gently pull your leg toward your chest.

4Keep your sacrum and shoulders flat on the mat with a long, relaxed neck.

5Hold the stretch, then slowly switch sides.

Common mistakes

Lifting your head and shoulders off the floor to reach your leg.

Forcing or cranking down on the open knee instead of letting the hip stretch naturally.

Yanking or jerking your leg toward your chest.

Breathing

Breathe deeply and steadily. With every exhale, relax your hip muscles and let the stretch deepen naturally.

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.