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Glutes · Beginner

Standing Figure 4 Stretch

Standing figure-four stretch for the glutes and outer hip with optional balance support.

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Standing Figure 4 Stretch demonstration

Exercise overview

Training details

Glutes

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall near a support and shift your weight onto one leg.
  2. 02Cross the opposite ankle over the supporting thigh just above the knee.
  3. 03Sit the hips back as if beginning a single-leg squat while keeping the chest lifted.
  4. 04Keep the supporting knee aligned and lower until you feel a stretch through the glute and outer hip.
  5. 05Hold with steady breathing, stand up slowly, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSeated Figure Four StretchRelated variationSupine Figure-Four Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteElevated PigeonComparable substitute90/90 Back Leg External RotationComparable substitute90/90 External Hip Rotation Stretch

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