Standing Figure Four Stretch
Deep glute and hip stretch
Mobility & StretchingBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 20-30s each side |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Step 1: Stand tall
- Step 2: Cross one ankle over opposite thigh
- Step 3: Bend supporting knee into a single leg squat
- Step 4: Feel stretch in glute of crossed leg
- Step 5: Switch sides
Coaching tips
Benefits
Deep glute and hip stretch
Common mistakes
Rounding the back
Make it harder
Press knee gently away
Make it easier
Use wall for balance
Breathing
Deep breathing
Build a workout with this exercise
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Beginner · 3 sets × 20-30 secondsGeneral 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.