Smart Workout Diary

Supine Figure-Four Stretch

The supine figure-four stretch is a floor-based hip stretch performed while lying on your back with one ankle crossed over the opposite thigh. It primarily lengthens the gluteal muscles and external rotators of the bent hip, supporting hip mobility and lower-body flexibility.

Demonstration

Demonstration: Supine Figure-Four Stretch

Instructions

  1. Lie on your back with both knees bent and your feet flat on the floor.
  2. Cross one ankle over the opposite thigh, just above the knee, keeping the crossed foot flexed.
  3. Lift the uncrossed foot and draw that thigh toward your chest.
  4. Hold behind the uncrossed thigh or at the shin and gently draw the legs closer until you feel a stretch in the crossed-side glute.
  5. Keep your head, shoulders, and low back relaxed, then release slowly and repeat on the other side.
Muscle Group
Glutes
Type
Stretching
Laterality
Unilateral
Movement Mode
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the knee of the crossed leg comfortable; do not press it toward the floor.
  2. Use a gentler pull if you feel pinching at the front of the hip or discomfort in the knee.
  3. Breathe slowly and allow the stretch to deepen gradually rather than forcing the range.
  4. If reaching the thigh is difficult, hold behind the knee or use a towel around the thigh.
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