Body & Balance Studio
Posture scan

Dynamic Lying Figure-4 Circle

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Content last reviewed: 2026-07-06

Dynamic Lying Figure-4 Circle — figure 1

How to do it

  1. Lie on the floor on the back with knees bent. Place one foot across the thigh of the opposite leg in the figure-4 position. Lift the other foot off the floor and rotate the leg in a circular motion.
  2. Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 to 12 times.
  3. Repeat the sequence with the other leg.

Form cues

  • Keep the abdominals tight and the hands on the floor to support the back.
  • Breathe — Breathe evenly while performing the sequence.

Dosage

  • Reps: 10–12 controlled reps per side
  • Tempo: 1–3 s each
  • Move smoothly, no bouncing.

Muscles worked

gluteus maximus — anatomical illustration
gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
piriformis — anatomical illustration
piriformisAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: gluteus maximus, piriformis

Target muscles

Gluteus MaximusPiriformis
One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)PIR / PFS for the HamstringsFoam Roller Thoracic ExtensionSupine Knee Hug & Posterior Pelvic Tilt