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Figure Four Stretch for Glutes (Lying)

Muscle Group:

Glutes

Type:

Static

Difficulty:

Beginner

Equipment:

None

Gluteus Maximus, Piriformis

Description

Lie on your back with knees bent. Cross one ankle over the opposite knee. Reach through and pull the uncrossed thigh towards your chest. Find the right angle to target your glutes.

Progression

Pull thigh closer to chest, hold for longer

Feel sensation

Stretch in the buttock and potentially down the leg.

Common mistakes

Forcing the stretch, lifting head and shoulders off the floor