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.
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.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Yes, the Figure Four Stretch is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional. 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.