Mobility

Figure Four Stretch

The Figure Four Stretch is an excellent exercise to improve flexibility and relieve tightness in your hips and glutes (butt muscles). This stretch provides a deep stretch to these muscles to help alleviate muscle tension and improve overall mobility, which is helpful for maintaining functional movement and preventing injury.
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Figure Four Stretch instructions
Step-by-step instructions
1
Begin by sitting down on the floor.
2
Bend your left knee, bringing your left foot on the floor near your right hip.
3
Place your right ankle on top of your bent left knee.
4
Gently press down on your right knee, opening up your hip.
5
Switch sides and repeat for the programmed number of reps.
Begin by sitting down on the floor.
Bend your left knee, bringing your left foot on the floor near your right hip.
Place your right ankle on top of your bent left knee.
Gently press down on your right knee, opening up your hip.
Switch sides and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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