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Exercises/Supine Figure-Four Stretch
StretchingBeginner

Supine Figure-Four Stretch

Lying on your back with one ankle crossed over the opposite knee, the legs are drawn toward the chest to stretch the glutes and outer hip.

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Primary muscles

  • Glutes (Gluteus Maximus)
  • Gluteus Medius

Secondary muscles

  • Hip Abductors
Sets
2–3
Duration
20–40 sec per side
Rest
15–30s

How to perform

Supine Figure-Four Stretch movement

Main muscles working (thicker lines)

Starting position

Lying on your back with knees bent and feet flat; cross one ankle over the opposite knee.

  1. 1

    Lift the bottom foot off the floor.

  2. 2

    Thread your hands behind the thigh of the bottom leg.

  3. 3

    Gently pull the thigh toward your chest until you feel a stretch in the glute of the crossed leg.

  4. 4

    Hold, then switch sides.

Breathing: Breathe slowly and relax the hip on each exhale.

Coaching tips

  • Head and shoulders stay relaxed on the floor

  • Flex the crossed foot

  • Gently press the crossed knee away

Common mistakes

  • Lifting the head and straining the neck

  • Pulling too hard

  • Letting the tailbone lift off the floor

Safety notes

  • Stretch to mild tension, never pain, especially at the knee.

Details

Body parts
Glutes · Hips
Equipment
Bodyweight
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Harder Variations

  • Pigeon PoseIntermediate→

Similar Exercises

  • Foam Roller Glute RollBeginner→
  • Knees-to-Chest StretchBeginner→
  • Seated Figure-Four StretchBeginner→
  • Supine IT Band StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.