BeginnerStretchHome or gym

Figure-Four Stretch: Glutes Without the Drama

A figure-four stretch targets the deep glute and hip rotators after squats, lunges, or long sits. It is a simple cooldown when the hips feel tight, not a contest to touch your knee to the floor.

Figure-four glute stretch on your back: cross ankle over knee, pull thigh toward chest, hold and switch — Figure-Four Glute Stretch movement illustrations

The prescription

Sets: 2 rounds
Reps: 30–45 sec each side
Rest: 15 sec
Time: About 4 min

Equipment. Bodyweight, Mat

Muscles. gluteus maximus. Also gluteus medius, hamstrings

Starting position

Lie on your back with knees bent and feet flat.
Cross one ankle over the opposite knee so the legs make a number four.

How to move

Thread your hands through the bottom leg and gently pull the thigh toward your chest.
Keep the crossed knee pointing away from your shoulder.
Hold steady tension for 30–45 seconds while you breathe slowly.
Switch sides and match the time.

Common mistakes

Yanking the leg in so the lower back lifts off the floor.
Letting the top knee collapse toward the chest.
Holding your breath and bracing like a max lift.

Variations

Seated figure-four
Pigeon stretch

Progressions

Slightly deeper pull when the back stays flat

Regressions

Keep the bottom foot on a chair
Less pull, shorter hold

Safety

Stretch to mild tension, not pain. Numbness, pinching, or sharp symptoms mean stop.
This is general mobility education, not medical advice or clearance after an injury.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

The Cheek Starter

Gear that helps

Equipment

AffiliateEquipment

Exercise Mat

A mat for bridges, clamshells, and knees that would rather not meet the floor directly.

About $40