Supine Figure Four

A passive stretching exercise targeting the glutes and hip rotator-cuff by crossing one leg over the opposite knee while lying supine.

Instructions

1. Lie flat on your back on a floor or exercise mat.
2. Bend both knees with feet flat on the floor.
3. Cross your right ankle over your left thigh, creating a figure-four position with your legs.
4. Reach your hands through the gap created by the figure-four position and grasp behind your left thigh.
5. Gently pull your left thigh toward your chest, bringing the right hip into a stretched position.
6. Maintain the stretch position for 30-60 seconds, breathing deeply.
7. Release the stretch and return to the starting position.
8. Repeat on the opposite side by crossing your left ankle over your right thigh.

Tips

• This is one of the most effective glute and hip stretches available.
• Keep your head and upper back relaxed on the floor during the stretch.
• Perform this stretch after a warm-up or at the end of your workout.
• Hold the stretch for 30-60 seconds on each side, 2-3 times per session.
• Progress by gently pulling your thigh closer to your chest.
• Daily stretching in this position can significantly improve hip mobility.
• This is an excellent stretch for athletes and office workers.
• You can perform this stretch on both sides simultaneously by pulling both thighs toward your chest.