The Figure 4 stretch is a highly effective, low-impact movement that targets the deep muscles of the hips and glutes. It’s especially useful for improving hip flexibility, relieving lower back tension, and counteracting the effects of prolonged sitting. Whether you are an athlete, office worker, or casual mover, integrating this stretch into your daily routine can bring significant mobility benefits.

What It Stretches

The Figure 4 stretch primarily targets the piriformis, gluteus maximus, and hip rotators. Secondary benefits may also be felt in the lower back, hamstrings, and outer thighs. This makes it an essential stretch for reducing tightness in the hips and promoting more fluid lower-body movement.

How To Do It

1. Lie on your back with your knees bent and feet flat on the floor.
2. Cross your right ankle over your left knee, forming a “figure 4” shape.
3. Reach your hands around the back of your left thigh and gently pull it toward your chest.
4. Hold for 15 to 30 seconds, feeling the stretch in your right hip and glute.
5. Release and switch legs.
6. Repeat 2 to 3 times per leg.

Variations

• Seated Figure 4: Sit in a chair, cross one ankle over the opposite knee, and lean forward gently.
• Wall-Assisted Version: Lie near a wall with your supporting foot against it. This version allows deeper stretch control with less effort.
• Standing Figure 4 (Balance Challenge): Stand tall, cross one ankle over the opposite knee while bending the supporting leg as if sitting into a one-legged squat.

How Many You Should Do Per Day

Beginners:
1 set of 2 reps per leg (15–20 seconds each)
Intermediate:
2–3 sets of 2–3 reps per leg (20–30 seconds each)
Advanced:
3 sets of 3 reps per leg, increasing hold time to 30–45 seconds as flexibility improves

You can safely do this stretch once or twice a day, especially if you sit for long periods or experience hip tightness.

How to Measure Improvement

• Increased range: Notice how much closer your thigh moves toward your chest without strain.
• Less discomfort: Reduced tightness or pain in the glutes or lower back is a good indicator.
• Postural changes: Better hip alignment and upright posture when walking or standing.
• Ease of movement: You’ll feel more comfortable doing squats, lunges, and other leg-dominant exercises.

Use a flexibility log once a week to note how close your thigh comes to your chest, or record a photo to track alignment changes over time.

Final Thought

The Figure 4 stretch is simple but powerful. It requires no equipment, suits all fitness levels, and can be done virtually anywhere. As part of a daily routine, it improves not only flexibility but also comfort in everyday movements. Prioritize consistency and listen to your body’s cues, adjusting duration and intensity as your mobility increases.