Lying Figure 4 Stretch

Also known as: Supine Figure 4 Stretch, Lying Glute Stretch, Supine Piriformis Stretch

MobilityStretchingRehabilitationWarm-up

Track Lying Figure 4 Stretch in SmartWorkout and watch your numbers go up

Log sets, weights and progress for free, with no workout limits.

Body Part: Glutes

Description

Lie on your back and cross one ankle over the opposite thigh, just above the knee. Hold behind the supporting thigh with both hands and draw it toward your chest until you feel a stretch in the crossed leg's glute. Keep your head down, breathe calmly and release before changing sides.

How to Perform

Lie on your back with both knees bent and your feet flat on the floor.
Cross your right ankle over your left thigh, just above the left knee, forming a figure 4 shape.
Lift the supporting foot and hold behind that thigh with both hands.
Gently pull your left leg toward your chest until you feel a stretch in your right glute and outer hip.
Keep your head, shoulders and lower back relaxed on the floor. Do not force your right knee down.
Hold the stretch while breathing slowly and steadily.
Release with control, return both feet to the floor, then repeat on the other side.

What Muscles Work

Primary Muscle:

Tips

Keep the crossed foot gently flexed with the toes pointing toward the shin.
Pass one arm through the space between your legs so both hands can reach the thigh comfortably.
Aim to feel the stretch in the glute and outer hip of the crossed-leg side, not sharp pain in the knee or hip.
Breathe slowly and hold the position without bouncing. Relax further into the stretch with each exhale.
Hold for 20 to 60 seconds, then switch sides.

Common Mistakes

Letting the crossed knee collapse inward instead of opening it out to the side.
Pulling the thigh toward the chest with the shoulders and neck tense.
Forcing the stretch by yanking the supporting leg too hard.
Allowing the pelvis to twist or one hip to lift off the floor.
Placing the ankle directly on the knee joint instead of across the opposite thigh.
Pushing the crossed knee downward with your hand.