Figure-4 Glute Stretch
How to do it
Starting position
- Lie on your back on the floor and bend both knees.
- Place one ankle over the opposite knee.
- Hold the back of the supporting leg's thigh with both hands.
Movement
- Slowly pull your supporting leg toward your chest.
- Keep the knee of your crossed leg open to the side.
- When time is up, switch legs and do the other side.
Breathing
Do not hold your breath, and breathe deeply and evenly.
Cautions
- Do not pull to the point of pain.
- Keep your lower back and head flat on the floor.
- Reduce the angle if pain occurs in the knee
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Hamstrings |
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–45 sec (one side at a time) |
28 similar exercises
Representative exercise: Figure-4 Glute Stretch
- Cradle
- Assisted Lying Gluteus Maximus Stretch
- Assisted Lying Gluteus And Piriformis Stretch
- Assisted Oblique Glute Minimus And Medius Stretch
- Lying Leg Tuck Hip Stretch with Overhead Hands
- Lying Knee Hug
- Lying Glute Stretch
- Seated Glute Stretch
- Standing Hip Stretch
- Lying Pretzel Stretch
- Knee Hug Glute Stretch
- Side to Side Knee Hugs
- Seated Figure 4 Stretch
- Crossed Legs Hip Stretch
- Seated Figure-Four Rock
- Seated Piriformis Stretch
- Standing Figure Four Pose
- Lying Leg Tuck Hip Stretch
- Seated Knee to Nose Stretch
- Hip External Rotator Stretch
- Seated Cross Leg Stretch Hold
- Seated Knee Hug Glute Stretch
- Isometric Hip Flexion and Glute Stretch
- Seated Hip External Rotator and Hip Extensor Stretch
- Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)
- Foam Roller Recumbent Glute Stretch (Crossed Legs)
- Half Kneeling Glute Stretch
- Seated Piriformis Stretch on a Chair
Related exercises
90/90 SwitchHarder90/90 StretchHarderKneeling External RotationSimilar exerciseKneeling Leg CircleSimilar exerciseLying Hip RotationSimilar exerciseFoam Roller Recumbent Glute Stretch (Crossed Legs)Same muscle · different equipmentLying Leg Hang Abductor StretchSame muscle · different equipmentMassage Ball Gluteus Maximus StretchSame muscle · different equipmentStability Ball Tensor Fasciae Latae RollSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.