Figure-4 Glute Stretch

A lying stretch that targets the glutes and outer hip using a figure-4 leg position.

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 it

1. Reach through and grab the back of the uncrossed leg's thigh.
2. Gently pull that leg toward your chest until you feel a stretch in the crossed leg's glute.
3. Hold, breathing steadily.
4. 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.

Pairs well with