Lying figure-four stretch
A lying stretch for the deep glute and outer hip that is gentler on the knees than pigeon pose.
BeginnerMatLow impactSuggested: 30 sec per side
How to do it
- Lie on your back with your knees bent and your feet flat.
- Cross your left ankle over your right thigh, just below the knee.
- Lift your right foot and hold the back of your right thigh with both hands.
- Draw your right thigh toward your chest until you feel the stretch in your left hip.
- Hold and breathe, then switch sides.
Work one side, then switch. Timed sets run once per side.
Form tips
- Keep your left foot flexed to protect the knee.
- Gently press your left knee away from you to deepen the stretch.
Muscles worked
GlutesOuter hipsLower back