Supine Figure-4 Stretch
Flexopedia > Hip External Rotation & Glutes
Supine Figure-4 Stretch
Muscle Group Stretched: Glutes, Hip External Rotation (note: technically it’s the internal rotators that are being stretched, but we consider this an “external rotation” range of motion stretch).
Type of Stretch: Passive Static
Difficulty: All Levels
Suggested Prerequisites: none
This lying down glute stretch is a nice passive stretch that helps stretch our glutes and works on our hip external rotation. I actually prefer this stretch to pigeon pose (another common/popular glute stretch) because it’s easier to moderate the intensity to keep it gentle on the knees.
How To
Step 1
Start lying on your back on the floor with both knees bent. Cross one ankle over the opposite leg’s thigh up by the knee. The lifted leg knee should splay out to the side, so your legs are crossed like the number 4.
If this already feels like a strong outer hip stretch in the leg that’s crossed on top, hold this position.
Step 2
If you want to go deeper in this stretch, reach your hands to grab the supporting leg’s thigh and pull your “figure 4” shape in towards your chest.
Hold for 20-30 seconds.
Modifications
Need to make it easier?
Keep the supporting leg foot on the floor.
Want to make it harder?
Turn it into an active drill by adding some contract-relax glute engagements.
