Figure-Four Glute Stretch

A static stretch held after your workout to lengthen the glutes in a figure-four shape.

Stretching · Recommended Sets: Hold 30 seconds x 2 reps each side · Gluteus Maximus, Gluteus Medius

Figure-Four Glute Stretch — Points to Check Today

  • Keep the crossed knee open to the outside — Blocking the knee toward your chest stops the glute from lengthening. (Drawing the crossed knee inward so the stimulus disappears)
  • Keep your head and shoulders on the floor — Lifting your upper body creates tension in the neck and shoulders. (Lifting the head and shoulders off the floor to pull the leg in more)
  • Don't pull further once you feel the stretch — Pulling too hard twists the knee instead of stretching the glute. (Yanking the thigh hard until it becomes painful)

Figure-Four Glute Stretch — How to Do It / If You're New

  1. Lie on the floor with both knees bent.
  2. Cross one ankle over the opposite knee to form a figure-four shape with your legs.
  3. Interlock both hands behind the lower thigh and slowly pull it toward your chest.
  4. Hold for 30 seconds where you feel a comfortable pull on the outer glute, then repeat the same on the other side.