Lying Figure Four
Lie on your back, cross one ankle over the opposite knee, and pull the bottom thigh toward you to stretch the glute and outer hip.
Overview
Lying Figure Four is a beginner supine hip stretch on Flexor that crosses one ankle over the opposite knee and pulls the bottom thigh toward the chest to stretch the glute.
What Lying Figure Four targets
You'll feel the stretch through the glute and outer hip of the crossed leg. Keep the pull gentle and the lower back on the mat.
Why add Lying Figure Four to your routine
A floor-based glute stretch that is easy to relax into after sitting or lower-body training.
- Clasp behind the thigh rather than the knee to protect the knee joint.
- Keep the lower back pressing gently into the mat throughout.
- Switch sides evenly and hold for several steady breaths.
Who it's for
Anyone with glute or outer-hip tightness, especially after sitting, running, or leg training.
When to do it
Use in a cool-down, recovery session, or before bed when the hips need gentle relief.
The supine figure-four stretch targets the glute and outer hip by crossing one ankle over the opposite knee and drawing the bottom thigh toward the chest. Keep the head relaxed and the lower back gently pressing into the mat.
Setup cue
Lie on your back with knees bent and feet flat on the floor. Cross one ankle over the opposite thigh just above the knee—keep it smooth.
Practice notes
In Flexor, Lying Figure Four 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 Lying Figure Four.
Follow these cues in order. Move with control and stay in a comfortable range.
- Lie on your back with knees bent and feet flat on the floor.
- Cross one ankle over the opposite thigh just above the knee—keep it smooth.
- Lift the bottom leg and clasp hands behind the thigh, gently pulling the legs toward your chest.
Cues that help the movement stay smoother and more controlled.
- Relax your head and shoulders on the floor.
- Maintain your lower back pressing gently into the mat.
Patterns to watch for so the shape stays clearer.
- Rushing the movement or chasing range instead of staying controlled.
- Letting the lower back arch or the shoulders shrug up toward the ears.
- Holding your breath—use steady breathing to keep tension down.
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 range—aim for mild tension, not pain.
- Move with control; avoid bouncing or jerking into end range.
Why people include this movement in their practice.
- Stretches the glute and outer hip through a familiar figure-four leg position.
- The supine setup lets gravity assist the stretch while the back stays supported.
- Often easier to relax into than seated figure-four variations.
Similar movements to explore next
-
Leaning Figure Four
Sit with one ankle crossed over the opposite knee, slide the bottom foot in, and stay lifted through the chest to stretch the outer hip and glute.
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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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Hip Circles
Stand tall and draw slow circles with the pelvis to mobilize the hips in both directions.
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Standing Hip Openers
Balance on one leg and open the lifted knee out to the side to mobilize hip external rotation.
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90/90 Hip Switch Extension
90/90 hip switch with a forward hinge and tall-spine lift to combine hip rotation with thoracic extension.
Common questions
Which body areas does Lying Figure Four target?
Lying Figure Four is a deep stretch movement that mainly targets your hips, glutes, and lower back. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Lying Figure Four work?
Primary muscles associated with Lying Figure Four include gluteus maximus and hip adductors. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Lying Figure Four suitable for beginners?
Lying Figure Four 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 Lying Figure Four?
In Flexor, Lying Figure Four 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 Lying Figure Four?
Lying Figure Four has 3 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 Lying Figure Four?
No. Lying Figure Four is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Lying Figure Four?
Lying Figure Four appears in guided Flexor sessions such as Drift to Sleep, Lower-Back Comfort Reset, Lower Back Comfort, and Spine and Core Support. 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.
