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Glutes · Beginner

Supine Figure-Four Stretch

Supine Figure-Four Stretch for mobility focused on full-body coordination.

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Supine Figure-Four Stretch demonstration

Exercise overview

Training details

GlutesHip Flexors

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back and cross one ankle over the opposite thigh.
  2. 02Flex the crossed foot to protect the knee.
  3. 03Thread the hands behind the uncrossed thigh or over the shin.
  4. 04Pull the legs toward the chest until the outside hip stretches.
  5. 05Keep the head and shoulders relaxed, then 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 variationStanding Figure 4 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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