Figure-4 Glute Stretch
A lying stretch that targets the glutes and outer hip using a figure-4 leg position.
Also called: figure 4 stretch, piriformis stretch, figure four stretch
Setup
Lie on your back with knees bent, feet flat on the floor. Cross one ankle over the opposite knee, forming a figure-4 shape.
How to do the Figure-4 Glute Stretch
- Reach through and grab the back of the uncrossed leg's thigh.
- Gently pull that leg toward your chest until you feel a stretch in the crossed leg's glute.
- Hold, breathing steadily.
- Switch sides and repeat.
Coach's notes
Keep your head and shoulders relaxed on the floor throughout — the pull should come from your arms, not your neck.
Figure-4 Glute Stretch muscles worked
The Figure-4 Glute Stretch works the glutes and hips.
Pairs well with
Eccentric Step-Down
A slow-lowering step-down that emphasizes the eccentric phase — builds knee control and quad strength for downhill running.
Hip Circles
Drawing slow circles with one knee from standing - takes the hip through its full range to warm it up and keep it moving well for running.
Lateral Step-Down
Stepping down sideways off a box under control — single-leg strength and knee control through a lowering motion.
Air Squat
The unloaded squat — the foundational lower-body pattern, used for warm-ups, circuits, and building movement quality.
Illustrations: Exercise data by RepDB (repdb.co)