Table of Contents
- Lying Figure Four Stretch Overview
- What the Lying Figure Four Stretch Is
- How to Do the Lying Figure Four Stretch
- Benefits of the Lying Figure Four Stretch
- When to Use the Lying Figure Four Stretch
- Common Lying Figure Four Stretch Mistakes
- Lying Figure Four Stretch Modifications
- Lying Figure Four Stretch vs Other Hip Stretches
- Assisted Stretching vs Self Stretching
- Related Stretching Links
- Lying Figure Four Stretch FAQ
- Final Takeaway
Lying Figure Four Stretch Overview
The lying figure four stretch targets the glutes and outer hips while the body remains supported on the floor. The position reduces balance demands and allows the stretch to focus on hip mobility.
This stretch is commonly used in recovery routines and mobility sessions. It can help lengthen the glutes and deep hip muscles while maintaining a relaxed body position.
Key Takeaways
- The lying figure four stretch targets the glutes and outer hip.
- The floor-supported position reduces balance requirements.
- The stretch helps improve hip mobility.
- It is often used in lower body mobility routines.
Quick How-To
- Lie on your back with knees bent.
- Place one ankle across the opposite thigh.
- Lift the supporting leg toward the chest.
- Hold behind the thigh or shin.
- Maintain the stretch before switching sides.
What the Lying Figure Four Stretch Is
The lying figure four stretch lengthens the glute muscles and deep hip rotators while the body is supported on the floor. By externally rotating the hip and pulling the leg toward the torso, the stretch targets the outer hip region.
The supported position allows individuals to maintain control of the stretch without requiring balance.
- What it is: A floor-based hip stretch that targets the glutes and deep hip rotators.
- Who it helps: Athletes, desk workers, and individuals with tight hips.
- When to use it: During mobility routines or post-workout stretching.
- Common mistakes: pulling unevenly, twisting the hips, or forcing the stretch.
How to Do the Lying Figure Four Stretch
The stretch should create a gradual pull in the glutes and outer hip.
Step-by-Step Instructions
- Lie on your back with knees bent and feet on the floor.
- Lift the right foot and place the ankle on the left thigh.
- Lift the left foot off the floor.
- Hold behind the left thigh or shin.
- Gently pull the leg toward the chest.
- Keep the hips level.
- Repeat on the opposite side.
Form Cues
- Keep the head and shoulders relaxed.
- Maintain even hips on the floor.
- Move slowly into the stretch.
- Avoid pulling the knee sideways.
Benefits of the Lying Figure Four Stretch
This stretch supports flexibility in the glutes and hips.
1. Improves Hip Mobility
The stretch encourages external hip rotation and flexibility.
2. Targets the Glutes
The position lengthens the glute muscles and deep hip rotators.
3. Provides a Supported Stretch
The floor-based position reduces balance requirements.
4. Easy to Perform
The stretch requires no equipment and can be performed almost anywhere.
When to Use the Lying Figure Four Stretch
This stretch is commonly included in hip mobility and recovery routines.
Best Times to Use It
- After running workouts
- After lower body training sessions
- During mobility routines
- During stretching sessions
Alternative Hip Stretches
Other hip mobility exercises include the figure four stretch and the piriformis stretch.
Common Lying Figure Four Stretch Mistakes
Twisting the Hips
The hips should remain level on the floor.
Pulling Too Forcefully
The stretch should remain gradual and controlled.
Lifting the Head or Shoulders
The upper body should remain relaxed.
Uneven Leg Position
The ankle should rest comfortably across the thigh.
Lying Figure Four Stretch Modifications
Easier Version
- Keep the bottom foot on the floor.
- Hold the stretch briefly.
- Reduce the pull toward the chest.
Deeper Version
- Pull the leg closer to the torso.
- Hold the stretch longer.
- Maintain steady breathing.
Alternative Hip Stretches
Other hip mobility exercises include the glute cross body stretch.
Lying Figure Four Stretch vs Other Hip Stretches
| Stretch | Best For | Main Advantage |
|---|---|---|
| Lying Figure Four Stretch | Glute mobility | Supported floor position |
| Figure Four Stretch | Standing hip mobility | Adds balance challenge |
| Piriformis Stretch | Deep hip rotators | Targets piriformis muscle |
More mobility routines can be explored in the stretching hub.
Assisted Stretching vs Self Stretching
The lying figure four stretch is commonly 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 techniques, visit the assisted stretching guide. Readers can also explore stretch studios by city.
Lying Figure Four Stretch FAQ
What muscles does the lying 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 this stretch easier than the standing figure four stretch?
Yes. The floor-supported position removes the need for balance.
Can beginners perform the lying figure four stretch?
Yes. The supported position makes it accessible for most mobility routines.
Final Takeaway
The lying figure four stretch provides a supported way to lengthen the glutes and outer hips. Consistent stretching can help maintain comfortable hip mobility and lower body movement.
For more mobility routines and flexibility strategies, explore the stretching hub.