Primary
Stretching
Secondary
Piriformis, Glutes, Hip Rotators
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Figure Four Stretch is a beginner-level general fitness movement that trains Piriformis, Gluteus maximus. Use a controlled, comfortable range and an easy starting effort. This guide does not assess pain or provide an injury-recovery protocol.
When to use it
Use for glute, piriformis, and hip stretching.
Who it's for
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
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.
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Also targets: Piriformis, Glutes, Hip Rotators
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Lie on back with knees bent.
Cross one ankle over opposite thigh.
Reach through and grab back of supporting thigh.
Pull thigh toward chest.
Feel stretch in outer hip.
Hold and switch sides.
Classic glute and piriformis stretch.
Keep head and shoulders relaxed.
Flex crossed foot to protect knee.
For general fitness, start Figure Four Stretch with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Not flexing the crossed foot to protect the knee.
Letting your knees drift away from the intended line during the Figure Four Stretch changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Lifting the head and straining the neck.
Craning your neck during the Figure Four Stretch changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
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.
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 holds of 45-60 seconds each side.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Figure Four Stretch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Figure Four Stretch as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Figure Four Stretch. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Figure Four Stretch is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.