Table of Contents
- Figure Four Stretch Overview
- What the Figure Four Stretch Is
- How to Do the Figure Four Stretch
- Benefits of the Figure Four Stretch
- When to Use the Figure Four Stretch
- Common Figure Four Stretch Mistakes
- Figure Four Stretch Modifications
- Figure Four Stretch vs Other Hip Stretches
- Assisted Stretching vs Self Stretching
- Related Stretching Links
- Figure Four Stretch FAQ
- Final Takeaway
Figure Four Stretch Overview
The figure four stretch targets the glutes and deep hip muscles by placing one ankle across the opposite knee. The shape created by the legs resembles the number four, which is where the stretch gets its name.
This stretch is commonly used in hip mobility routines and can help maintain flexibility in the glutes and outer hips.
Key Takeaways
- The figure four stretch targets the glutes and outer hip.
- It improves hip mobility and flexibility.
- The stretch is commonly used in recovery routines.
- It is often included in lower body stretching sessions.
Quick How-To
- Stand upright with feet hip-width apart.
- Lift one foot and place the ankle across the opposite knee.
- Bend the standing leg slightly.
- Push the hips backward.
- Hold the stretch before switching sides.
What the Figure Four Stretch Is
The figure four stretch lengthens the glutes and deep hip rotator muscles. By externally rotating the hip and bending the standing leg, the stretch targets the outer hip and glute region.
This movement is often included in routines designed to improve hip mobility and support balanced lower body movement.
- What it is: A hip stretch performed by crossing one ankle over the opposite knee.
- Who it helps: Athletes, runners, desk workers, and individuals with tight hips.
- When to use it: During hip mobility routines or post-workout stretching.
- Common mistakes: rounding the back, twisting the hips, or forcing the stretch.
How to Do the Figure Four Stretch
Maintaining a stable standing position helps ensure the stretch remains focused on the hip and glute muscles.
Step-by-Step Instructions
- Stand upright with feet hip-width apart.
- Lift the right foot and place the ankle on the left thigh.
- Keep the ankle just above the knee.
- Bend the standing leg slowly.
- Push the hips backward.
- Keep the chest upright.
- Hold the stretch and repeat on the opposite side.
Form Cues
- Keep the back straight.
- Maintain even weight on the standing foot.
- Move slowly into the stretch.
- Avoid twisting the hips.
Benefits of the Figure Four Stretch
The figure four stretch supports mobility in the hips and glutes.
1. Improves Hip Mobility
The stretch encourages external hip rotation and flexibility.
2. Targets the Glute Muscles
The position lengthens the glutes and deep hip rotators.
3. Supports Lower Body Movement
Flexible hips contribute to smoother walking, running, and athletic movement.
4. Easy to Perform
The stretch requires no equipment and can be performed almost anywhere.
When to Use the Figure Four Stretch
This stretch is commonly used in hip mobility and lower body stretching routines.
Best Times to Use It
- After running workouts
- After lower body strength training
- During mobility routines
- During stretching sessions
Alternative Hip Stretches
Other hip mobility exercises include the lying figure four stretch and the piriformis stretch.
Common Figure Four Stretch Mistakes
Rounding the Back
The spine should remain neutral rather than curved.
Forcing the Stretch
The stretch should remain gradual and controlled.
Uneven Hip Position
The hips should remain level during the movement.
Losing Balance
Standing near a wall can improve stability.
Figure Four Stretch Modifications
Easier Version
- Perform the stretch near a wall.
- Bend the standing leg less.
- Hold the stretch briefly.
Deeper Version
- Bend the standing leg further.
- Push the hips further backward.
- Increase stretch hold duration.
Alternative Hip Stretches
Other hip mobility exercises include the glute cross body stretch.
Figure Four Stretch vs Other Hip Stretches
| Stretch | Best For | Main Advantage |
|---|---|---|
| Figure Four Stretch | Glute mobility | Targets deep hip rotators |
| Lying Figure Four Stretch | Supported hip stretch | Reduced balance demand |
| Piriformis Stretch | Deep hip muscles | Targets piriformis muscle |
More mobility routines can be explored in the stretching hub.
Assisted Stretching vs Self Stretching
The figure four stretch is typically performed independently during mobility routines.
Assisted stretching sessions involve trained professionals guiding the body into controlled stretch positions while managing alignment and intensity.
To learn more about professional stretching sessions, visit the assisted stretching guide. Readers can also explore stretch studios by city.
Figure Four Stretch FAQ
What muscles does the figure four stretch target?
The stretch targets the glutes and deep hip rotator muscles.
How long should the stretch be held?
Most routines recommend holding the stretch for 20–30 seconds.
Is the figure four stretch good for hip mobility?
Yes. The stretch improves flexibility in the outer hips and glutes.
Can beginners perform the figure four stretch?
Yes. Beginners can use wall support for balance.
Final Takeaway
The figure four stretch provides a simple and effective way to lengthen the glutes and outer hips. Consistent stretching can help support balanced lower body movement and hip mobility.
For more mobility routines and flexibility strategies, explore the stretching hub.