Mobility

Supine Figure-Four Stretch

by Kaira

A calm way to reach the outside of the hip with no load on the knee and the back fully supported.

How to do it

  1. Lie on your back, knees bent, feet on the floor.
  2. Cross one ankle over the opposite thigh so the legs make a number 4.
  3. Reach through and hold behind the standing thigh, drawing it gently toward you — never past the point where it stays comfortable.
  4. Keep the head and shoulders heavy on the floor, then change sides.
90/90 Hip SwitchGlutes · Intermediate · 2 × 8Deep Squat HoldQuads, Glutes · Intermediate · 2 × 40 sWorld's Greatest StretchInner thighs, Glutes, Quads · Intermediate · 2 × 30 sBarbell Hip ThrustGlutes · Intermediate · 3 × 10Dumbbell Hip ThrustGlutes · Beginner · 3 × 12Glute BridgeGlutes · Beginner · 3 × 12

In these programs

with Kaira

Mobility basics

3 wk · 4×/wk · 10 min/day

  • Home
  • No equipment
  • Beginner

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Supine Figure-Four Stretch — how to do it, muscles worked · Sport AI