Supine Figure Four Stretch

About This Exercise

A lying hip external-rotation stretch for glutes and deep hip rotators, useful in recovery and mobility-focused sessions.

1Setup

Lie on your back with knees bent. Cross one ankle over the opposite thigh to make a figure-four shape, keeping the head and ribs relaxed.

2Execution

Draw the uncrossed leg toward the body until the crossed-side glute feels a comfortable stretch. Hold for the prescribed time, then switch sides.

Pro Tips

• Keep the crossed-side knee opening gently away from the body
• Do not force the hip into a pinchy range
• Keep the neck and shoulders relaxed on the floor
• Use slow breathing to keep the stretch easy to control