Wall figure-four stretch
A lying figure-four with your bottom foot resting on a wall, so the wall holds your leg and you can simply relax.
BeginnerWallLow impactSuggested: 30 sec per side
How to do it
- Lie on your back with your hips close to a wall.
- Place your right foot flat on the wall with your knee bent about 90 degrees.
- Cross your left ankle over your right knee and let your left knee open out.
- Relax your arms on the floor and breathe into your left hip.
- Scoot closer to the wall to deepen the stretch, then switch sides.
Work one side, then switch. Timed sets run once per side.
Form tips
- Keep your lower back and shoulders resting on the floor.
- Flex your top foot to protect the knee.
Muscles worked
GlutesOuter hipsLower back