Mobility exercise
Lying Assisted Figure-4 Stretch
MobilityBodyweight1:32 demo
A lying figure-4 stretch for the glutes and outer hip that's easy to adjust for comfort.
How to perform it
Lie on your back and cross one ankle over the opposite knee.
Gently pull both legs toward you.
Use a towel behind the thigh if you can't reach.
Hold and breathe, then switch sides.
Coaching cues
- Pull gently
- Use a towel if needed
- Breathe slowly
- Ease out with control
Make it easier
Keep the bottom foot on the floor.
Make it harder
Draw the legs closer to your chest.
What it trains
Hip mobilityGlutesOuter hipRelaxation
Programming
20–30 seconds per side, 2 rounds.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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