Figure-Four Glute Stretch

What is the Figure-Four Glute Stretch?

The figure-four glute stretch is a lying stretch that targets the glutes and deep hip rotators by crossing one ankle over the opposite thigh and drawing the legs in. It reaches the piriformis and deep glute far more directly than most stretches, which makes it a go-to for tight hips and the aching-glute feeling after heavy squatting or sitting.

Muscles worked

Primary — Glutes

The glutes and deep external rotators of the crossed leg are lengthened as the hip is flexed and externally rotated in the figure-four position.

Secondary — Abductors

The outer hip and abductors of the crossed leg get a secondary stretch as the knee stays open.

How to perform the Figure-Four Glute Stretch

1. Lie on your back and cross one ankle over the opposite thigh just above the knee so the legs form a figure-four.
2. Reach through the gap and clasp your hands behind the thigh of the supporting (lower) leg.
3. Draw that thigh toward your chest until you feel a stretch deep in the glute of the crossed leg, keeping the crossed-ankle knee open.
4. Keep the head and shoulders relaxed on the floor, hold for time, then switch sides.

Suggested working range: 20–45 reps. Default progression: manual.

Mechanics

A static stretch that combines hip flexion with external rotation: crossing the ankle over the thigh rotates the hip out, and pulling the supporting leg toward the chest flexes it, driving a deep stretch into the glute and piriformis. Done lying down, it needs no balance and keeps the lower back supported.

Form cues

• •Keep the crossed knee falling open rather than letting it collapse inward.
• •Pull the supporting thigh toward the chest to deepen the stretch, not the crossed knee.
• •Keep the head and shoulders relaxed on the floor instead of straining the neck.

Common mistakes

• •Letting the crossed knee collapse inward instead of keeping it open to expose the glute.
• •Lifting the head and shoulders off the floor and straining the neck to pull the leg in.
• •Hauling the leg toward the chest so hard the hips twist off the floor rather than easing to a firm stretch.

Variations & alternatives

• •Seated figure-four — the same shape done sitting on a chair, useful at a desk.
• •Seated glute stretch — a cross-legged floor version that adds a spinal twist.
• •Pigeon pose — a deeper, more advanced version of the same glute and hip-rotator stretch.

Barbell Hip Thrust

Glutes · Barbell

Cable Kickback

Glutes · Cable

Single-Leg Hip Thrust

Glutes · Machine

Machine Hip Thrust

Glutes · Machine

Banded Hip Thrust

Glutes · Barbell

Programming: sets, reps & when to use it

Hold 20–45 seconds per side for one to three rounds, drawing the leg in gradually on each exhale. Use it on leg days, after sitting, or any time the hips feel tight. As a mobility drill it earns no hypertrophy or rank credit — it restores hip rotation and eases glute tightness.

Frequently asked questions