Stretching

Figure-Four Stretch

A lying glute and deep-hip stretch made by crossing one ankle over the opposite knee. Popular with runners and lifters for easing tight glutes and hips after training.

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Suggested use

Sets

Time

30s

Rest

15s

Stretching

Cool-down

Beginner

Mobility

Recovery

Mobilization

Rehab-friendly

Muscles worked

Primary

Glutes

Secondary

Glute medius

Abductors

Lower back

Equipment

No equipment needed - just your body.

How to do it

Lie on your back with both knees bent, feet flat on the floor.
Cross one ankle over the opposite thigh, just below the knee, making a figure four.
Flex the crossed foot to help protect the knee.
Thread your hands behind the supporting thigh and gently draw it toward your chest.
Keep your head and shoulders relaxed on the floor and hold when you feel a comfortable stretch deep in the hip.
Release slowly and switch sides.

Common mistakes

Pulling hard enough to create a pinching feeling in the crossed knee.
Lifting the head and shoulders off the floor.
Resting the arch of the foot on the thigh instead of the ankle.
Holding your breath while pulling.

Safety first

Pull gently — the stretch should build in the hip, not strain the knee.
Keep the crossed foot flexed throughout.
If you feel knee discomfort, loosen the pull or place the foot flat on the floor instead.

Who should avoid or modify

Recent hip replacement — crossing and rotating the leg may be restricted; consult a licensed clinician first.
Acute knee ligament injury on the crossing leg.

Not medical advice

Rehab-style movements are general wellness exercises, not treatment. If you are recovering from an injury or surgery, are pregnant, or manage a chronic condition, consult a licensed clinician (physiotherapist or doctor) before performing them. Alblooshi Fit does not diagnose, treat, or cure any condition.