Figure four
A lying stretch for the glutes and outer hip: one ankle crossed over the other knee, then gently pulled in.
How to do it
- Lie on your back with knees bent.
- Cross one ankle just above the opposite knee, foot flexed.
- Hold behind the bottom thigh and gently pull it toward your chest.
Remember
Flex the top foot to protect the knee.
Take care
You can do this seated on a chair too.
Ask a professional first if you have:
- a pregnancy (after about 16 weeks, don’t lie on your back or belly for long, and twist only gently)
- a hip replacement (deep hip bending, crossing the legs or turning the knee inward)
Stretch gently and never into pain. StretchUp gives general guidance and is not a medical device.
