Figure Four Stretch
Primary
Stretching
Secondary
Piriformis, Glutes, Hip Rotators
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
Figure Four Stretch
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The figure four stretch targets the piriformis and external hip rotators from a supine position. By crossing one ankle over the opposite thigh and pulling the supporting leg toward the chest, you create a deep stretch in the outer hip. This position is effective for relieving piriformis tightness and sciatic discomfort.
When to use it
Use for glute, piriformis, and hip stretching.
Who it's for
All levels. Anyone with tight glutes, hip pain, or sciatic discomfort.
Flex the foot of the crossed leg to protect your knee. Pull at the back of the supporting thigh, not the shin. Keep your head and shoulders relaxed on the floor. Breathe deeply and let gravity assist the stretch.
What muscles does the Figure Four Stretch work?
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Step-by-step: Figure Four Stretch
- 1
Lie on back with knees bent.
- 2
Cross one ankle over opposite thigh.
- 3
Reach through and grab back of supporting thigh.
- 4
Pull thigh toward chest.
- 5
Feel stretch in outer hip.
- 6
Hold and switch sides.
What are the best tips for the Figure Four Stretch?
Classic glute and piriformis stretch.
Keep head and shoulders relaxed.
Flex crossed foot to protect knee.
When to Use the Figure Four Stretch
Hold for 45-60 seconds per side after lower body training or anytime you feel hip tightness. This stretch is especially valuable for runners, cyclists, and desk workers. Include it in your daily routine if you experience piriformis or sciatic symptoms.
Mistakes to watch for on the Figure Four Stretch
Not flexing the crossed foot to protect the knee.
Letting your knees collapse inward during the Figure Four Stretch puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Lifting the head and straining the neck.
Craning your neck during the Figure Four Stretch compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Pulling the thigh too aggressively toward the chest.
Isometric holds like the Figure Four Stretch build strength at specific joint angles. This mistake changes the angle and reduces how hard your Piriformis has to work. Lock into position and hold it.
Who should do the Figure Four Stretch?
All levels. Anyone with tight glutes, hip pain, or sciatic discomfort.
How to Program the Figure Four Stretch
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 holds of 45-60 seconds each side.
What are good alternatives to the Figure Four Stretch?
Piriformis Stretch
Pigeon Pose
Seated Hip Stretch
Other Variations
- Seated Figure Four
- Standing Figure Four
Frequently Asked Questions About the Figure Four Stretch
The Figure Four Stretch primarily targets the Piriformis, Gluteus maximus, making it an effective exercise for stretching development. Secondary muscles worked during the Figure Four Stretch include Hip external rotators, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
Yes, the Figure Four Stretch is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels. Anyone with tight glutes, hip pain, or sciatic discomfort. Start with lighter weights to master proper form before progressing.
For the Figure Four Stretch, the recommended approach depends on your goals. 2-3 holds of 45-60 seconds each side. For strength, use 30 sec holds. For muscle growth, perform 45-60 sec holds. For endurance, complete 60-90 sec holds.
Yes, the Figure Four Stretch can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting stretching.
Good alternatives to the Figure Four Stretch include: Piriformis Stretch, Pigeon Pose, Seated Hip Stretch. These exercises target similar muscle groups as the Figure Four Stretch and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Keep the crossed foot flexed to protect the knee.
- Pull gently and avoid aggressive stretching.