Modified Figure 4 Stretch
Modified figure-4 stretch that releases the glutes and deep hip rotators.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: glutes & piriformis. Secondary: hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 10 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Lie on your back and cross one ankle over the opposite knee.
- Gently pull the uncrossed leg toward the chest or let gravity assist.
- Hold for 10 seconds while relaxing the hip.
- Switch sides.
- Complete 3 sets each side.
Coaching tips
Benefits
Modified figure-4 stretch that releases the glutes and deep hip rotators.
Common mistakes
Avoid forcing the knee down or rounding the spine excessively.
Make it harder
Gently increase the stretch or pull the leg closer.
Make it easier
Keep the stretch milder or support the leg.
Breathing
Breathe deeply and relax into the stretch.
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.