Figure-four glute stretch
General guidance. This page has not been reviewed by a qualified professional yet.
Figure-four glute stretch. Draw the supporting thigh toward your chest until you feel a gentle glute stretch. Switch sides.
How to do this exercise: Figure-four glute stretchSetup · movement · load
- Set your position
Lie on your back and place one ankle on the opposite thigh above the knee.
- Make the movement
Draw the supporting thigh toward your chest until you feel a gentle glute stretch. Switch sides.
- Breathe and control the pace
Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Do not push directly on the crossed knee.
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Mobility
- Difficulty
- Beginner
- Sides
- One side at a time
- How load is measured
- No external load
Main muscles
Glutes
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Lie on your back and place one ankle on the opposite thigh above the knee.
- Draw the supporting thigh toward your chest until you feel a gentle glute stretch. Switch sides.
Common mistakes
- Do not push directly on the crossed knee.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.