Exercise library
Supine Figure Four Stretch
Glutes · Mobility
Generic mobility demo. Follow the steps below for this exact exercise.
MobilityMobilityOne side at a time
A back-lying glute stretch with one ankle crossed over the opposite knee, gentle on the joints.
- Difficulty
- Very easy
- Tracking
- Measured in time
Muscles worked
GlutesHamstrings
Equipment
Mat
How to do it
- Lie on your back on a mat with both knees bent and your feet flat.
- Cross one ankle over the opposite knee so your legs make a figure four.
- Reach through the gap and hold the back of the supporting thigh with both hands.
- Pull that thigh gently toward your chest until you feel a stretch in the crossed hip, hold, then switch sides.
Coaching cues
- Keep your head and shoulders relaxed on the mat rather than curling up.
- Push the crossed knee gently away to increase the stretch.