Strength
Lying Figure Four Stretch
Improve hip mobility and alleviate lower back tension with this effective, floor-based recovery stretch.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a mat with your knees bent and feet flat on the floor.
Cross your right ankle over your left knee, creating a shape that resembles the number four.
Reach your right arm through the space between your legs and your left arm around the outside of your left thigh.
Interlace your fingers behind your left hamstring or over the top of your left shin.
Gently pull your left leg toward your chest until you feel a comfortable stretch in your right hip and glute.
Hold the position for 30 to 60 seconds while maintaining deep, steady breathing.
Release the legs slowly and repeat the process on the opposite side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Lifting the head and shoulders off the floor while pulling the leg.
- Holding your breath or breathing shallowly during the hold.
- Forcing the knee beyond its natural range of motion.
- Allowing the lower back to arch excessively off the mat.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.