Figure Four Stretch
Lie on your back, cross one ankle over the opposite knee, and gently pull the legs toward your chest to stretch the glute.
Overview
Figure Four Stretch is a beginner static stretch on Flexor. Lying on your back, you cross one ankle over the opposite knee and draw the legs toward the chest.
What Figure Four Stretch targets
You'll feel the stretch in the glute and outer hip of the crossed leg — the same area often tight after sitting or running.
Why add Figure Four Stretch to your routine
Lengthens the glute and outer hip of the crossed leg.
- Eases hip tightness after sitting or lower-body training.
- Easy to repeat on both sides without equipment.
Who it's for
Anyone with mild hip or glute stiffness who can lie comfortably on their back.
When to do it
Use post-workout, before bed, or when hips feel tight from desk time — about 60 seconds per side.
Figure Four Stretch is a supine hip opener that targets the glute and outer hip of the crossed leg. Thread the hands behind the supporting thigh and draw both legs in until you feel a mild stretch in the buttock.
Setup cue
Lie on your back with knees bent and feet on the floor. Thread your hands behind the uncrossed thigh and gently pull the legs toward your chest.
Practice notes
In Flexor, Figure Four Stretch is typically prescribed as about 1 min per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Figure Four Stretch.
Follow these cues in order. Move with control and stay in a comfortable range.
- Lie on your back with knees bent and feet on the floor.
- Cross one ankle over the opposite thigh just above the knee (making a '4' shape).
- Thread your hands behind the uncrossed thigh and gently pull the legs toward your chest.
- Keep the crossed knee gently pressing away to feel the stretch in the glute/hip.
- Hold, then switch sides.
Cues that help the movement stay smoother and more controlled.
- Keep the crossed knee gently pressing away from the chest to open the hip.
- Keep the lower back relaxed on the floor rather than curling off the mat.
- Use slow exhales to settle into the stretch without forcing depth.
Patterns to watch for so the shape stays clearer.
- Pulling aggressively on the knee instead of the supporting thigh.
- Letting the hips twist off the floor to chase more range.
- Holding the breath instead of breathing steadily through the hold.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable, controlled range; muscular effort or mild stretch tension should not become pain.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Lengthens the glute and piriformis region of the crossed leg.
- Eases hip tightness after sitting, running, or lower-body training.
- Accessible on the floor without equipment — easy to do on both sides.
Similar movements to explore next
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Seated Figure Four
Seated hip stretch crossing one ankle over the opposite knee and hinging forward.
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Single Knee-to-Chest
Supine single-leg pull to gently stretch the glute and ease tension in the lower back.
-
90/90
Seated hip opener with both knees at 90°; hinge forward over the front shin to stretch inner thighs and glutes.
-
90/90 Hip Switch
Seated drill that sweeps both knees through 90/90 positions to train smooth hip internal and external rotation.
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Air Squats
Bodyweight squats to rehearse hip and ankle depth, glute drive, and upright trunk control.
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Bridge
Lie on your back, drive through both feet, and lift the pelvis by extending the hips while the ribs and lower back stay controlled.
-
Figure Four Twist
Lie on your back in a figure-four shape and let both legs fall to one side for a gentle spinal twist.
-
Hip Circles
Stand tall and draw slow circles with the pelvis to mobilize the hips in both directions.
Common questions
Which body areas does Figure Four Stretch target?
Figure Four Stretch is a deep stretch and post workout stretch movement that mainly targets your hips and glutes. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Figure Four Stretch work?
Primary muscles associated with Figure Four Stretch include gluteus maximus and hip external rotators. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Figure Four Stretch suitable for beginners?
Figure Four Stretch is listed as beginner in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Figure Four Stretch?
In Flexor, Figure Four Stretch runs for about 1 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Figure Four Stretch?
Figure Four Stretch has 5 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Figure Four Stretch?
No. Figure Four Stretch is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Figure Four Stretch?
Figure Four Stretch appears in guided Flexor sessions such as Hip Comfort, Glute & Hip Reset, Hip-to-Back Comfort, and Back-to-Hip Comfort Routine. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
