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Glutes · Beginner

Figure 4 Walks

Walking glute-mobility drill that briefly forms a standing figure-four before each step.

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Figure 4 Walks demonstration

Exercise overview

Training details

GlutesAbductors

Equipment

Bodyweight

Sets × time

3 × 40 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall and shift your weight onto one leg.
  2. 02Cross the opposite ankle over the standing thigh to form a figure-four.
  3. 03Sit the hips back slightly until you feel a comfortable glute stretch while keeping the chest lifted.
  4. 04Release the crossed leg, step forward, and regain balance.
  5. 05Repeat on the other side as you continue walking.

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Variations

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Alternatives

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