Glutes exercise
Lying Figure-Four StretchHow to do it, with form in numbers
- Main muscles
- Glutes
- Also works
- Lower back
- Equipment
- Bodyweight
- Level
- Beginner
How to do it
How do you do the Lying Figure-Four Stretch?
- Lie on your back with both knees bent and feet flat on the floor.
- Cross your right ankle over your left thigh, just above the knee.
- Clasp your hands behind your left thigh and lift that foot off the floor.
- Gently pull your left thigh towards your chest until you feel a stretch in your right buttock.
- Hold for 15–30 seconds, breathing slowly, then switch sides.
Cues
- Head and shoulders stay relaxed.
- Pull the thigh, not the shin.
- Let the crossed knee open outwards.
Common mistakes
- Lifting your head to reach: keep your head down and use a towel behind the thigh if needed.
- Pulling too hard and rolling the hips: ease off and keep both hips level.
- Resting the ankle on the kneecap: move it just above the knee and flex the foot.
Form in detail
What does good form look like?
The version in our demo
Lying on the back, right ankle crossed over the left thigh just above the knee, hands clasped behind the left thigh pulling it towards the chest so the left foot lifts off the floor (stretching the right buttock). This is the common physiotherapy form; the easier "foot stays on the floor" stage is the first part of the same movement.
Starting position
Lie on a mat face up, head and shoulders relaxed on the floor. Both knees bent about 90°, feet flat and hip width apart, heels 30–40 cm from the buttocks. Lift the right leg and rest the outside of the right ankle on the left thigh just above the kneecap; let the right knee fall out to the side. Right foot flexed (toes towards the shin) to protect the knee.
The movement
Reach both hands through the gap and clasp them behind the left thigh (right arm through the triangle, left arm round the outside). Lift the left foot off the floor and draw the left thigh towards the chest in a smooth arc until the stretch is felt deep in the right buttock. Hold. The head, shoulders and tailbone stay on the mat; the right ankle stays on the left thigh.
Breathing
Slow belly breaths; draw the thigh in a little on each exhale.
Tempo
Real sets: hold 15–30 s, 2–4 times per side.
Form in numbers
What are the angles and distances?
- Left knee stays about 90°; left shin roughly parallel to the floor at the end.
- Right knee points out to the side and slightly away from the chest; it does not move in towards the midline.
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Lying Figure-Four Stretch is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
