Supine Figure-4 Stretch

The Supine Figure-4 Stretch is a beginner mobility exercise you do lying on your back. It targets the glutes and piriformis, with some stretch through the hip external rotators, hips, and lower back.

Lie flat on your back with both knees bent and feet on the floor. Lift one leg and place that ankle over the opposite knee so your legs form a figure-4 shape. Thread your hands around the back of the supporting thigh or shin.

Gently pull that thigh in toward your chest until you feel a stretch in the hip and glute of the crossed leg. Keep the head and shoulders relaxed on the floor. Think stretch, not strain.

Breathe slowly and steadily throughout. To make it easier, place the ankle lower on the shin or thigh and pull less. To deepen it, pull the thigh a little closer or straighten the supporting leg toward the ceiling.

Fault: The head and shoulders lift off the floor as you pull. Fix: Relax your upper body back down and reduce how hard you pull.

Fault: The crossed-leg knee drifts inward or you feel tension in the knee. Fix: Let the knee open outward naturally and ease the stretch back to a comfortable level.

Fault: You yank the leg sharply or hold your breath. Fix: Pull the thigh in gradually, keep breathing, and stop at the point of a gentle stretch.