Ankle On The Knee

A glute and hip flexor stretch performed lying on your back. Also known as the figure-four stretch due to the shape of your legs.

Instructions

1. Lie on your back on a mat with your knees bent and your feet flat on the floor.
2. Place the ankle of your right foot on your left knee (creating a figure-four shape with your legs).
3. Reach through the gap between your legs and grasp the back of your left thigh or knee with both hands.
4. Gently pull both of your legs toward your chest to deepen the stretch on your right glute.
5. Keep your head and shoulders relaxed on the mat.
6. Hold this position for 15-30 seconds while breathing deeply.
7. Release and return to the starting position.
8. Repeat on the opposite side.

Tips

• Keep your lower back pressed to the mat; avoid excessive arching.
• Relax your neck and shoulders into the stretch.
• Breathe deeply and do not force the stretch beyond mild discomfort.
• This stretch is excellent after lower body workouts.
• The more you pull your legs toward your chest, the deeper the glute stretch.
• Hold the stretch for at least 15-20 seconds for best results.