How long should you hold the figure-four glute stretch?

About 30 seconds per side, with a second round on whichever hip is tighter. It is gentle enough to do every day, and it works well as the last thing after a lower-body session or before bed. Let the leg come closer on its own as the hip settles rather than pulling it in further.

How do I make the figure-four glute stretch easier or harder?

To make it easier, keep the supporting foot on the floor and loop a towel behind that thigh so you can add pull without curling your head and shoulders up. To make it harder, straighten the supporting leg toward the ceiling while holding the figure four, which brings the hamstring in as well.

What is the figure-four glute stretch good for?

Lying down keeps the pelvis stable and the low back out of it, so it is one of the safest ways to reach the glutes and deep hip rotators after squatting, running or a long day of sitting, and it suits beginners and stiff hips. It is a poor choice if the crossed knee objects to sideways load, and it will not reach as far as pigeon once your hips open up.

Beginner

Figure-Four Glute Stretch

Crossing one ankle over the opposite knee and drawing the legs in gives a clean, controlled stretch to the glutes and deep hip. Doing it on your back keeps the pelvis stable and the load light, so it suits stiff hips and beginners well. It is excellent after squatting, running, or long periods of sitting.

Equipment: Body Weight
Body part: Glutes
Type: Stretching
Browse by muscle: Gluteus Maximus, Gluteus Medius

How to do it

1
Lie on your back with both knees bent and feet flat on the floor.
2
Cross one ankle over the opposite thigh just above the knee, making a figure four.
3
Reach through and clasp your hands behind the thigh of the supporting leg.
4
Gently draw that leg toward your chest until you feel a stretch in the crossed-leg glute.
5
Keep your head and shoulders relaxed on the floor and hold for 30 seconds, then switch sides.

Tips

Gently press the crossed knee away with your elbow to open the hip further.
Keep your tailbone down rather than rolling the pelvis up off the floor.
Do this seated in a chair as a discreet option at a desk.

Variations

Common mistakes

The head and shoulders curl up off the floor as the hands pull the thigh in, which turns a relaxed hip stretch into a crunch you have to hold.
The hands clasp in front of the shin instead of behind the thigh, which drags the knee joint into the pull rather than the hip.
A pinch at the front of the crossed hip is not a stretch, and pulling harder makes it worse; steer the knee away from you and lower the leg a little instead.
The supporting foot starts too far from your hips, so the thigh has a long way to travel before the glute feels anything and the hip flexor cramps on the way in.

Frequently asked

How long should you hold the figure-four glute stretch?: About 30 seconds per side, with a second round on whichever hip is tighter. It is gentle enough to do every day, and it works well as the last thing after a lower-body session or before bed. Let the leg come closer on its own as the hip settles rather than pulling it in further.
How do I make the figure-four glute stretch easier or harder?: To make it easier, keep the supporting foot on the floor and loop a towel behind that thigh so you can add pull without curling your head and shoulders up. To make it harder, straighten the supporting leg toward the ceiling while holding the figure four, which brings the hamstring in as well.
What is the figure-four glute stretch good for?: Lying down keeps the pelvis stable and the low back out of it, so it is one of the safest ways to reach the glutes and deep hip rotators after squatting, running or a long day of sitting, and it suits beginners and stiff hips. It is a poor choice if the crossed knee objects to sideways load, and it will not reach as far as pigeon once your hips open up.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Glutes exercises