Mobility
Supine Figure-Four Stretch
The Supine Figure-Four Stretch is a lying hip stretch that targets your glutes and outer hips. You cross one ankle over the opposite thigh and draw that thigh toward your chest.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie on your back with your knees bent and feet flat on the floor.
- Place your right ankle across your left thigh, just above the knee.
- Clasp the back of your left thigh with one arm through the opening between your legs.
- Draw your left thigh toward your chest until you feel a gentle stretch in your right buttock.
- Hold this position for the allotted time.
- Release your grip.
- Lower your left foot to the floor.
- Uncross your right leg.
Form cues
- Keep your crossed foot gently flexed.
- Breathe slowly throughout the hold.
Common mistakes
- Rolling your pelvis off the floorMove your supporting thigh farther from your chest so your pelvis rests on the floor.
- Lifting your head to reachLoop a towel behind your supporting thigh to extend your reach while your head stays down.
Safety
Pulling too hard or forcing the crossed knee outward can irritate your hip or knee, especially if your available hip motion is limited.
- Avoid pushing down on the crossed knee.
- Use steady tension rather than bouncing.
- Stop if you feel sharp pain, joint pinching, numbness, or tingling.
If you have ongoing hip or knee pain or a recent hip operation, ask a physiotherapist or doctor whether this position is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 1–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Complete each hold on both sides.