Figure-Four Stretch | Gymacetamol

Muscles Worked

Primary

Glutes

Secondary

Hip Flexors / Adductors

Quick Cues

1

Cross ankle over opposite knee

2

Pull the knee toward you

3

Relax and breathe deeply

4

Hold the stretch

Equipment Needed

Bodyweight

Common Mistakes

Letting the back round

Not keeping the non-stretching leg straight

Pulling too aggressively on the leg

Pro Tips

Bring your front shin across your body and extend your rear leg back

Lean forward over your front shin for a deeper glute stretch

Hold for 30-60 seconds and breathe into the tight areas

Your Progress

Variations

Figure-Four Stretch

90/90 Hip Stretch

Seated Spinal Twist