Mobility · New to it
Figure Four Stretch
A lying stretch with one ankle crossed over the other knee, easing tightness deep in your hip and glute.
Demo by Lena, an AI coach.
- Works
- glutes; also lower back
- Kit
- Mat
- Dose
- 30 seconds each side
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Lie on your back with knees bent, cross your right ankle over your left knee, then lift the left foot and hold behind the left thigh.
While you move
- Flex the top foot
- Pull the bottom thigh in gently
- Head and shoulders relaxed
- Breathe into the hip
Avoid
- Lifting your head and shoulders off the mat
- Pulling so hard your hips twist
Take care if you have trouble with lying on your back (later pregnancy) or your hips.