Lying Figure 4

How to do it

1. Lie face up with the head and pelvis supported and both knees bent.
2. Place one ankle across the opposite thigh and keep the crossed foot comfortably flexed.
3. Hold behind the uncrossed thigh and guide both legs toward the torso until you feel a mild-to-moderate posterior-hip stretch.
4. Hold for 10 to 30 seconds, then lower slowly.
5. Repeat the stretch with the other leg.

Form cues

• Do not press directly on the crossed knee.
• Keep the head and pelvis supported.
• Stop for pain inside the crossed knee or front-of-hip pinching.

Why this exercise helps

The gluteus maximus and hip external rotators can become shortened with prolonged sitting or certain repetitive movement patterns, contributing to posterior-hip tightness. In the lying figure-4 position, the head and pelvis remain supported throughout, making the stretch accessible for people with limited core stability or balance. Drawing both legs toward the chest deepens the stretch gradually while the floor stabilizes the pelvis. The result is a consistent posterior-hip sensation that does not require active balance or core effort to maintain position, making it a practical early-program option for addressing hip external rotator and gluteal tightness.

Stop or modify if

• Pressing directly on the crossed knee to force a deeper stretch, which can stress the joint.
• Lifting the head or pelvis off the floor during the hold, reducing pelvic stability and changing the stretch angle.
• Pulling the legs so forcefully that a pinching sensation develops at the front of the hip—reduce depth if this occurs.

Modifications and progressions

• Loop a resistance band or towel around the back of the supporting thigh if reaching behind the leg is difficult.
• Rest the supporting foot flat on the floor without pulling the leg in if the hip is very sensitive; hold the crossed-ankle position passively.

Muscles worked

Stretches: gluteus maximus, hip external rotators

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