Body & Balance Studio
Posture scan

Lying Figure 4

stretchhipblahnikpassive

Content last reviewed: 2026-07-06

Lying Figure 4 — figure 1

How to do it

  1. Lie on the floor face up with the legs bent. Place one foot across the thigh of the opposite leg in the figure-4 position. Reach for the leg on the floor and pull it toward the chest.
  2. Hold the stretch for 10 to 30 seconds.
  3. Repeat the stretch with the other leg.

Form cues

  • Keep the head on the floor.
  • Breathe — Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.

Dosage

  • Hold: 10–30 s per side
  • Rounds: 2–3
  • Ease to a mild, comfortable stretch — never to pain.

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
Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)