Lying Figure Four Glute Stretch
Beginner
Also known as: Supine Figure Four Stretch · Lying Figure Four Stretch
Expert Advice
The stretch should stay in your buttock, not your knee. If your knee feels strained, ease the thigh away rather than pushing the crossed knee outward.
How-to-do Steps
- Lie on your back on the floor with both knees bent and legs raised.
- Cross your right ankle over your left thigh, just above the knee.
- Open your right knee outward and clasp both hands behind your left thigh.
- Gently draw your left thigh toward your torso until your right buttock feels stretched.
- Hold for the programmed duration, breathing slowly and keeping your head relaxed.
- Release your hands, uncross your legs, and repeat with your left ankle crossed.
Common Mistakes
- Shoulders curl off the floorFix: relax your upper body and bring your thigh closer before reaching.
- Bouncing into the stretchFix: use a gentle, steady pull instead.
Coach Cues
Ankle above the kneeKeep your head relaxedGentle, steady pull
Short reminders to keep in mind during every set.
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Muscles Worked
Lying Figure Four Glute Stretch primarily targets the Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 1?
Beginner
Floor support and self-controlled stretch depth make this a simple beginner movement.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 20s
Intermediate3 x 30s
Advanced3 x 45s
Variations
Harder Variation
Frequently Asked Questions
What muscles does Lying Figure Four Glute Stretch work?
Lying Figure Four Glute Stretch primarily targets the Glutes. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Lying Figure Four Glute Stretch?
For beginners, start with 2 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 3 sets of 45s. Adjust based on your goals and recovery capacity.
Is Lying Figure Four Glute Stretch suitable for beginners?
Yes, Lying Figure Four Glute Stretch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Lying Figure Four Glute Stretch?
Shoulders curl off the floor: relax your upper body and bring your thigh closer before reaching. Bouncing into the stretch: use a gentle, steady pull instead.
