Mobility and stretches
Figure 4 stretch
- Kit
- No kit
- Works
- glutes · outer hip
- Also
- hamstrings · lower back
- Sides
- Left and right
The figure 4 stretch opens the outer hip and glute of one leg while you lie on your back with the other leg supporting the shape. It suits anyone who sits a lot or feels tight in the hips during squats and lunges, and it works as a gentle warm-up or a cool-down after hard leg work. Done slowly, it asks nothing of your strength and everything of your patience.
Form
How to do figure 4 stretch
- 1Lie on your back with your knees bent and your feet flat on the floor, head and shoulders relaxed down.
- 2Cross your left ankle over your right thigh just above the knee, and let the left knee fall open to the side so your legs make a figure 4.
- 3Lift your right foot off the floor and reach both hands around the back of your right thigh, or thread one hand through the gap between your legs.
- 4Draw the right thigh slowly toward your chest until you feel a stretch deep in the left glute, then hold there and breathe out long and slow to settle into it.
- 5Ease the right foot back to the floor, uncross the left leg, and repeat on the other side so both hips get the same work.
Watch for
Common mistakes
Pulling hard on the shin of the crossed leg and forcing the knee open.
Fix: Hold behind the thigh of the supporting leg instead and let the crossed knee open at its own pace.
Lifting the head and shoulders off the floor to reach further.
Fix: Keep your head down and your shoulders wide, and bring the knee toward you rather than curling your body up to it.
Holding your breath and tensing against the stretch.
Fix: Breathe slowly through the whole effort and let each exhale be the moment the hip softens.
Variations
Easier and harder
Sessions