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

Child's Pose

Start from a kneeling position with your toes toge...

Good For:

Quad Stretch

Start sitting on the floor with your legs extended...

Good For:

One Arm Hug

Sitting in a chair with your back straight, use yo...

Good For:

Reverse Butterfly

Start by lying flat on your back, with your knees ...

Good For:

Knees

Hips

Flexibility

Happy Baby

Start lying on your back with your knees toward yo...

Good For:

Front Leg Raise

Start standing with your feet shoulder-width apart...

Good For:

Folded Butterfly

Sitting on the floor with your back straight, bend...

Good For:

Superman

Start lying on your stomach with your legs straigh...

Good For:

Cactus Arms

Sitting with your back straight, raise your arms o...

Good For:

Shoulder Rolls

Sitting with your back straight and chest up, star...

Good For:

Neck

Shoulders

Upper Back

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