Lying Figure Four
10 reps
Cross one ankle over the opposite knee and pull the leg in until the glute stretches.
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GLUTES
Lying Figure Four
A lying stretch that opens the glutes and outer hip by forming a figure-four shape with your legs. Drawing the bent leg toward your chest creates a deep release through the hips and can ease lower back tension. It's ideal after training or a long stretch of sitting.
How to do it
- 1
Lie on your back with both legs straight.
- 2
Cross your right ankle over your left knee, then bend your left knee up toward your chest.
- 3
Wrap your hands around your left thigh.
- 4
Pull the left knee toward your chest until you feel a comfortable stretch in your right hip.
- 5
Hold for 15 to 30 seconds.
- 6
Release and repeat on the other side.