Exercise

Figure-Four Stretch

Pull one leg across your body while lying on your back to target the glutes and outer hip. Keep your shoulders flat on the ground for an even stretch.

Also called: Figure 4 Stretch, Supine Pigeon · Equipment: stretching

Open in the app
How to do it

Step by step

  1. Lie on your back with both knees bent and feet flat on the floor.
  2. Cross one ankle over the opposite knee, creating a figure-four shape.
  3. Reach through and pull the bottom leg's thigh toward your chest.
  4. Keep your head and shoulders relaxed on the ground throughout.
  5. Hold for 30-60 seconds and repeat on the opposite side.
Muscles worked

What it trains

Mainly Glutes.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the figure-four stretch in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.