Figure-4 Glute Stretch tutorial
In this stretch you lie on your back and cross one ankle over the opposite knee so your legs form a figure 4. It is a gentle, safe alternative to the pigeon stretch for the glutes and hips.
How to perform
- Lie on your back with your knees bent and feet flat on the floor.
- Cross your right ankle over your left thigh, just above the knee.
- Clasp your hands behind your left thigh.
- Gently pull your left thigh toward your chest until you feel the stretch in your right glute.
- Hold for 20 to 30 seconds, then switch sides.
Breathing: Breathe slowly and deeply.
Key tips
- Keep your head and shoulders relaxed on the floor.
- For a deeper stretch, push the crossed knee gently away with your elbow.
- You can also do this stretch sitting on a chair.
Common mistakes
- Lifting your head and straining your neck.
- Pulling the thigh in too hard.
- Letting the pelvis lift off the floor.
Safety: This stretch is safe for most people. If your knee or hip hurts, keep it gentle and consult a doctor if pain continues.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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