Figure Four Stretch
Primary
Stretching
Secondary
Piriformis, Glutes, Hip Rotators
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for glute and hip stretching. The Figure Four Stretch — a stretching isometric hold — is one of the most effective ways to train your stretching, with secondary work on your Hip external rotators.
Everything You Need to Know About the Figure Four Stretch
The Figure Four Stretch is a good for beginners exercise that targets your Piriformis and Gluteus maximus. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for glute and hip stretching. This timing makes the most of your workout and helps you get better results. Who is this for? All levels - this is a common issue that reduces exercise effectiveness. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Figure Four Stretch work?
Primary
Secondary
Stabilizers
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.
Mistakes to watch for on the Figure Four Stretch
Not flexing crossed foot.
Your foot position during the Figure Four Stretch determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
Lifting head - this is a common issue that reduces exercise effectiveness.
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 too aggressively.
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 - this is a common issue that reduces exercise effectiveness.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Figure Four Stretch — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Flex crossed foot.
- Pull gently.