Glutes exercise
Figure 4 Stretch
Lying stretch with your ankle crossed over the opposite thigh that opens the glutes and hip rotators.
- Primary muscleGlutes
- EquipmentBodyweight
- LevelBeginner
- Glutes
- Bodyweight
How to do the Figure 4 Stretch
4 steps, in the order you do them.
- Lie on your back with your knees bent and your feet flat on the floor.
- Cross one ankle over the opposite thigh, just above the knee, forming a 4.
- Reach your hands behind the thigh of the leg on the floor and pull it toward your chest.
- Hold for 20 to 30 seconds, breathing slowly, then switch legs and repeat.
Muscles worked
Alternatives to the Figure 4 Stretch
They work the glutes with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
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More glutes exercises
Hip CARsGlutes · Bodyweight
Banded Side Plank Hip AbductionGlutes · Resistance band
Hip Rotation 90/90Glutes · Bodyweight
Standing Mini Band Hip AbductionGlutes · Resistance band
Frequently asked questions
What muscles does the Figure 4 Stretch work?
The Figure 4 Stretch works mainly the glutes.