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Figure 4 Stretch

Feeling tight in your hips or lower back? The figure 4 stretch might be just what you need! Join us to learn how this simple move can enhance your flexibility and reduce tension today.

Equipment

Body Weight

Target

Glutes, Hips

Difficulty

Gentle
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Person in a blue tank top lying on a blue yoga mat, knees hugged to chest in a stretch in a bright studio setting

Figure 4 Stretch

Figure 4 Stretch Step By Step Instructions

1

Lie on your back with your knees bent.

2

Cross one ankle over the opposite knee.

3

Gently lift your knee towards your chest while you grasp the back of your thigh or front of the knee.

4

RELAX and BREATHE into the stretch through the duration.

Common Figure 4 Stretch Mistakes

  1. Avoid lifting your head off the ground or applying too much pressure to your knee, which can strain your neck or overstretch your hip.
  2. Remember to keep your upper body relaxed, ensuring a comfortable and effective stretch.

Relief for Tight Hips and Glutes

The figure 4 stretch is a simple way to reach the deep glute and hip muscles that tighten from sitting. Crossing one ankle over the opposite knee and drawing the legs in opens the hip and can ease tension that often shows up as stiffness in the hips or lower back.

The Muscles It Opens

This stretch targets the glutes and the piriformis, a deep rotator beneath them. Releasing this area supports more comfortable sitting, walking, and bending.

Making It Comfortable

Gentle and friendly for hip arthritis, this can be done lying down or seated. Keep the movement slow, guide the knee gently outward, and breathe into the stretch rather than forcing it.