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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