Figure-4 glute stretch
A lying stretch for the glutes and outer hip. Held per side.
- Muscle group: Mobility
- Equipment: Bodyweight
- Difficulty: Beginner
Also known as: Figure 4 stretch, Piriformis stretch, Supine glute stretch, Balle-stræk liggende, Piriformisstræk
How to do it
- Lie on your back with your knees bent and your feet flat on the floor.
- Cross one ankle over the opposite knee to make a figure-4 shape.
- Pull the bottom thigh gently toward your chest until you feel a stretch in the buttock, hold and then switch sides.
Common mistakes
- Lifting the head and shoulders off the floor and straining the neck.
- Pushing the top knee away so hard that the knee feels strained.
Alternatives
Watch a video demonstration on YouTube
“Glute Figure 4 Stretch - Ask Doctor Jo” by AskDoctorJo (opens YouTube)
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