Lying Figure Four Stretch

A beginner-friendly hip and glute stretch performed lying on your back, ideal for improving hip mobility and relieving glute tension.

Instructions

1. Lie flat on your back on a yoga mat or padded floor with your knees bent and feet flat on the ground.
2. Cross one ankle over the opposite knee, creating a figure-four shape with your legs.
3. Clasp your hands together behind the thigh of the leg that is still on the ground.
4. Gently pull the thigh toward your chest, feeling a stretch in the glute and hip of the crossed leg.
5. Keep your head and shoulders relaxed on the ground and maintain steady breathing.
6. Hold the stretch for 20-30 seconds while relaxing deeper into the position.
7. Slowly release and return to the starting position.
8. Repeat on the opposite side for balanced flexibility.

Tips

• Never bounce or force the stretch; move into it gradually and hold at a comfortable tension.
• Keep your lower back flat against the floor to avoid spinal strain and increase stretch effectiveness.
• Breathe deeply and exhale as you gently increase the intensity of the stretch.
• If you have tight hips, you may need to hold this stretch longer; consistency is key for improvement.
• Perform this stretch after workouts when muscles are warm and more pliable.
• Stop if you feel sharp pain; gentle tension in the muscle is the goal, not pain.