How to do the lying figure four stretch

Instructions for lying figure four:

Lying on your back with knees bent and feet flat on the floor, cross your left ankle over your right knee and grab the back of the right knee with both hands.

Pull your right leg toward your chest while keeping your lower back on the floor.

What does lying figure four help with?

Flexibility

What areas does lying figure four exercise?

Hips, Glutes, Lower Back, IT Band

How is lying figure four performed?

Floor

When should you avoid lying figure four?

Pregnancy, Osteoporosis

Other stretches to explore:

Flexibility

Seated Figure Four

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Side Leg Raise

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Figure Four Twist

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Wall Dog

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Kneeling Quad

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Lunge

Start from a kneeling position with your hands at ...

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Squat Hold

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Crunch Hold

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Abdomen

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Side Bend

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Discover Workouts that include lying figure four:

Full Body

A comprehensive routine focused on improving overall flexibility. Move through 20+ stretches targeting key muscles and joints throughout your entire body.

10 mins

Expert

An advanced routine covering all major muscle groups and extremities. Movements range in their level of complexity to promote greater flexibility and range of motion.

21 mins

Post-Run

Improve your stride, speed, and recovery with post-run stretches designed to reduce soreness, prevent injury, and increase your range of motion.

3 mins

Hips

Open and unlock tight hips with deep, focused stretches designed to improve hip flexibility and undo hours of inactivity from sitting at a desk, in a car, or on the couch.

4 mins

Lower Back

Reduce and prevent lower back pain with gentle stretches designed to increase flexibility in the lower back, pelvis, and hip flexors.

5 mins

Cool Down

Light, easy stretches while your body transitions to a resting state. Post-workout stretching promotes blood flow for recovery and reduces the risk of injury.

6 mins