Figure-4 Glute Stretch
Lie on your back and bend both knees with your feet flat on the floor, then cross one ankle over the opposite thigh to form a figure-four shape. Reach through and clasp behind the supporting thigh, gently drawing it toward your chest until you feel a stretch deep in the glute and outer hip of the crossed leg. Keep your head and shoulders relaxed on the floor and breathe slowly. Hold without bouncing, then switch sides.
GLUTES · LOWER BODY
How it is executed
- Lie on your back and bend both knees with your feet flat on the floor, then cross one ankle over the opposite thigh to form a figure-four shape.
- Reach through and clasp behind the supporting thigh, gently drawing it toward your chest until you feel a stretch deep in the glute and outer hip of the crossed leg.
- Keep your head and shoulders relaxed on the floor and breathe slowly.
- Hold without bouncing, then switch sides.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus maximus
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Beginner
- What it is for
- StrengthStability
Put it to work in Kaizer
Glossary and calculators
Lactate thresholdThe lactate threshold is the highest intensity at which the body still clears lactate as fast as it produces it.Relative intensityRelative intensity is a set's load expressed as a percentage of the 1RM for that lift, rather than in kilos.Projected monthly revenueWhat you will bill twelve months from now
