Figure-Four Glute Stretch
Figure Four
A figure-four leg position used to explore a comfortable stretch around the hip and glute area.
Level
Beginner
Equipment
Bodyweight
Focus
Glutes · Deep Hip Rotators
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
Use the supported setup shown in the video.
Place the ankle across the opposite thigh without pressing on the knee.
Move only far enough to feel a gentle stretch.
Release slowly and repeat on both sides.
Common Mistakes
Watch for this.
Pressing forcefully on the crossed knee.
Pulling into hip or knee pain.
Holding the breath.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
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