Dynamic Lying Figure-4 Circle

How to do it

1. Lie on your back with both knees bent and place one ankle across the opposite thigh in a figure-four position.
2. Lift the uncrossed foot so its hip and knee are bent about 90 degrees while the crossed ankle stays resting on the thigh.
3. Move the uncrossed thigh through a small, slow circle toward and away from the torso, allowing both legs to travel together without pressing on the crossed knee.
4. Keep the pelvis heavy on the floor, reverse direction halfway through the set and then change sides.

Form cues

• Keep the sacrum and pelvis grounded.
• Use a small pain-free circle and do not push directly on the crossed knee.
• Stop for groin, knee or hip pinching.

Muscles worked

Stretches: gluteus maximus, hip external rotators

Related exercises