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Figure-4 Glute Stretch

Figure-4 Glute Stretch

MobilityBodyweightBeginner
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
GlutesHip abductors

Primary muscle

Glutes (glute, piriformis)

Secondary

Hip external rotators

How to do it

Lie on your back, cross one ankle over the opposite knee. Hold the back of the bottom thigh and pull it toward the chest. Hold 30 seconds, switch sides.

Common mistake

Lifting the head and shoulders; pressing on the knee; holding the breath.

Alternative

Seated glute stretch · glute bridge
Hamstring StretchKneeling Hip Flexor Stretch

Your results

No logs yet. Suggested start: 30 sec, increment 5 s.

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