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Figure-4 Stretch

The accessible hip opener — safe, effective supine stretch targeting glutes and deep hip rotators without knee stress or balance demands

⚡ Quick Reference​

AspectDetails
PatternMobility, Static Stretch, Hip Opener
Primary MusclesGlutes, Hip External Rotators, Piriformis
Secondary MusclesHip Rotators, Adductors
EquipmentBodyweight, floor/mat
Difficulty⭐ Beginner
Priority🟡 Common

Movement Summary​

🎯 Setup​

Starting Position​

  1. Starting position: Lie on your back on floor or mat
  2. Both legs: Knees bent, feet flat on floor (like setup for glute bridge)
  3. Cross ankle: Place right ankle on top of left knee/lower thigh
  4. Open knee: Allow right knee to fall open to the side
  5. Hand position: Thread right hand through the triangle gap, both hands behind left thigh
  6. Head position: Relaxed on floor or small pillow

Equipment Setup​

EquipmentPurposeNotes
Yoga mat or padded surfaceComfort for backMakes position more comfortable
Small pillowHead supportOptional, for neck comfort
Wall (variation)Foot supportAlternative version uses wall

The "Figure-4" Shape​

Why it's called Figure-4:

  • Looking down at your legs, they form the shape of the number "4"
  • Right leg (crossed ankle) = horizontal line of the "4"
  • Left leg (bent knee) = vertical line of the "4"
Setup Cue

"Lie on your back, cross one ankle over the opposite knee, then thread your hands through to grab behind your thigh — you've made a figure-4"

🔄 Execution​

The Movement​

What's happening: Establishing the figure-4 shape

  1. Lie on back, both knees bent, feet flat
  2. Cross right ankle over left knee (ankle rests just above kneecap)
  3. Let right knee fall open naturally to the side
  4. Keep lower back relatively neutral on floor
  5. Breathing: Normal, relaxed breathing

Feel: Mild stretch may already be present in right hip

Critical: The crossed ankle should rest comfortably on thigh, not forcing anything

Key Cues​

Primary Cues
  • "Make a figure-4 with your legs" — visual setup cue
  • "Thread your hands through and grab behind your thigh" — hand position
  • "Pull your knee toward the same-side shoulder" — proper pull direction
  • "Push the crossed knee away from your body" — increases external rotation stretch
  • "Keep the crossed ankle flexed" — protects knee joint
  • "Breathe deeply, relax into the stretch with each exhale" — tension release

Tempo & Hold Times​

GoalEntryHoldReleaseTotal per side
Quick warm-up2s30s2s~35s
Standard mobility3s45-60s2s~50-65s
Deep stretching4s60-90s3s~70-95s

💪 Muscles Worked​

Activation Overview​

Primary Muscles Stretched (Crossed Leg)​

MuscleActionActivation
Gluteus MaximusHip flexion + ER stretches fibers████████░░ 85%
PiriformisDeep external rotator lengthened████████░░ 85%
Deep External RotatorsAll 6 rotators stretched████████░░ 80%
Gluteus Medius/MinimusAbduction and rotation component███████░░░ 75%

Secondary Muscles Stretched​

MuscleActionActivation
Hip joint capsule (posterior)Stretched in flexion + ER██████░░░░ 65%
Tensor Fasciae LataeHip flexor and abductor██████░░░░ 60%

Why Figure-4 Is Effective Yet Safe​

Supine position advantages:

  • Gravity assists the stretch (knee pulled down by gravity)
  • No balance requirement
  • Lower back supported on floor
  • Easy to control intensity
  • No knee torque (unlike pigeon pose)

Target: The Deep Six External Rotators:

  1. Piriformis
  2. Superior gemellus
  3. Obturator internus
  4. Inferior gemellus
  5. Obturator externus
  6. Quadratus femoris

These muscles are crucial for hip health but difficult to stretch. Figure-4 effectively targets all of them in a safe position.

Comparison to Pigeon Pose

Figure-4 stretch and pigeon pose target the same muscles (glutes and external rotators). The key difference: Figure-4 is supine (on your back) with no knee pressure, making it safer and more accessible. Pigeon pose is typically more intense but requires more mobility and has higher injury risk.

🎁 Benefits​

Primary Benefits​

BenefitExplanationImpact
Safe hip external rotator stretchTargets glutes and piriformis without knee stress🔴 High
Piriformis reliefEffective for piriformis syndrome symptoms🟡 Medium-High
Improved hip rotationIncreases external rotation ROM🔴 High
Lower back pain reductionTight hips contribute to back pain; this helps🟡 Medium
Accessible for all levelsCan be done by anyone who can lie on floor🔴 High

Secondary Benefits​

  • No balance requirement (lying down)
  • Can be done in bed, on floor, anywhere
  • Easy to control intensity
  • Minimal equipment needed
  • Good for office/travel (can do in hotel room)
  • Gateway to more advanced hip stretches
  • Therapeutic for sciatica-like symptoms

Population-Specific Benefits​

PopulationSpecific Benefits
BeginnersSafe introduction to hip opening
Desk workersCounteracts hip tightness from sitting
RunnersAddresses tight glutes and piriformis
Older adultsSafe, accessible, low fall risk
People with knee issuesHip stretch without knee pressure
Piriformis syndrome sufferersGentle therapeutic stretching
Pregnant individualsSafe hip opening (with modifications)

Why This Should Be Your First Hip Stretch​

  1. Safest hip opener: Minimal injury risk
  2. Most accessible: Nearly anyone can do it
  3. Effective: Targets the right muscles
  4. Builds foundation: Prepares for advanced stretches
  5. Diagnostic: Reveals hip tightness and asymmetry

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Crossed ankle not flexedRelaxed foot on thighStress on knee jointActively flex ankle (pull toes to shin)
Pulling knee straight forwardKnee toward nose instead of shoulderLess effective glute stretchPull knee toward same-side shoulder
Lower back archingExcessive lumbar archCan cause back discomfortEngage core gently, keep back neutral
Forcing crossed knee downAggressively pushing knee awayRisk of hip strainLet gravity do the work, gentle pressure only
Holding breathBreath holding during stretchIncreases tension, limits effectivenessBreathe deeply and continuously
Neck tensionStraining neck to look at legsNeck discomfortRelax head on floor, small pillow if needed
Most Common Error

Not flexing the crossed ankle — when your ankle is relaxed on your thigh, there's rotational stress on the knee. Actively dorsiflexing the foot (pulling toes toward shin) stabilizes the knee and makes the stretch safer and more comfortable.

Self-Check Checklist​

  • Crossed ankle is actively flexed (toes pulled toward shin)
  • Pulling knee toward same-side shoulder (not straight forward)
  • Lower back relatively neutral, not excessively arched
  • Feel stretch in glute and outer hip (not knee or lower back)
  • Breathing deeply and continuously
  • Shoulders and neck relaxed
  • Crossed knee opening naturally (not forced)

🔀 Variations​

By Position​

Classic floor version:

ComponentDescription
PositionLying on back on floor
IntensityModerate, controllable
Best ForMost people, standard practice
DifficultyBeginner

By Intensity​

VariationIntensity AdjustmentWhen to Use
Light pullGentle knee pull toward chestSensitive hips, first time, warm-up
StandardModerate pull, comfortable holdRegular practice
Deep pullStrong pull, knee very closeMaximum stretch
Active pushUse elbow to press crossed knee awayAdvanced, want more ER emphasis

Arm/Hand Variations​

VariationHand PositionEffect
Behind thighHands clasp behind thighEasier reach, less intense
On shinHands on shinDeeper stretch, requires flexibility
One hand assistOne hand behind thigh, one pressing kneeCan adjust intensity dynamically

Progression Path​

📊 Programming​

Rep Ranges by Goal​

GoalSetsReps Per SideHold TimeFrequency
Warm-up1230sBefore lower body workouts
Mobility1-22-345-60sDaily
Therapeutic (piriformis)2-33-460-90s2x daily
Cool-down11-260sPost-workout

Workout Placement​

Program TypePlacementRationale
Lower body trainingWarm-up or cool-downPrepares or restores hip mobility
RunningPost-run stretch routineAddresses glute and piriformis tightness
Daily routineMorning or eveningConsistent hip mobility maintenance
Desk breaksMidday (can do seated version)Counteracts sitting
Therapeutic2-3x dailyFor piriformis syndrome or hip tightness

Sample Daily Practice​

Good hip mobility, staying healthy:

WhenVersionHoldNotes
MorningSupine45s eachPart of wake-up routine
Pre-workoutSupine30s eachQuick hip prep

Total: ~3 minutes/day

Integration Examples​

Pre-squat warm-up:

1. Cat-Cow: 10 reps
2. Figure-4 Stretch: 30s each side
3. Hip CARs: 5 each direction
4. Goblet Squat (light): 10 reps

Post-run cool-down:

1. Walk: 3-5 minutes
2. Figure-4 Stretch: 60s each side
3. Quad stretch: 30s each
4. Calf stretch: 30s each
Programming Note

Figure-4 is versatile — use it anywhere in your routine. It's gentle enough for daily practice and effective enough to be your primary hip stretch. Many people do it before bed as part of a relaxation routine.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Supine Knee to ChestFigure-4 too intense, severe tightnessN/A
Gentle Hip RotationsCannot tolerate sustained stretchN/A
Supine Hip Internal/External RotationBuilding awareness, very gentleN/A

Progressions (Harder)​

ExerciseWhen ReadyLink
Pigeon PoseComfortable 60s+ in Figure-4Internal
Seated Figure-4 + Forward LeanWant more intensity in supine positionN/A
90-90 Hip StretchBoth hips simultaneouslyN/A
Standing Figure-4Adding balance challengeN/A

Alternatives (Similar Goal, Different Approach)​

AlternativePositionTarget
Figure-4 StretchSupineGlutes, external rotators
Thread the NeedleSupine, different entrySame muscles, different feel
Knee to Opposite ShoulderSupine, crossed overGlutes, different angle

When to Choose Figure-4 Over Others​

Choose Figure-4 when:

  • You're new to hip stretching (safest option)
  • You have knee sensitivity (no knee pressure)
  • You want low-risk, high-effectiveness
  • You can't kneel (for pigeon pose)
  • You want to do this in bed or limited space
  • You're working on piriformis syndrome (gentler than pigeon)

Choose something else when:

  • Want more intensity → Pigeon Pose
  • Need seated/standing option → Seated or Standing Figure-4
  • Want dynamic stretch → Hip CARs or leg swings

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Hip impingementDeep hip flexion + rotationReduce pull depth, don't force
Lower back painPulling knee to chest may aggravateKeep pull lighter, engage core
Knee sensitivityCrossed ankle positionKeep ankle flexed, adjust position
Hip replacementDepends on surgical approachConsult surgeon/PT for clearance
Pregnancy (late term)Lying on back may be uncomfortableUse seated version instead
Absolute Contraindications
  • Acute hip injury or severe pain
  • Recent hip surgery (follow PT protocol)
  • Severe hip impingement with sharp pain
  • Acute lower back injury with leg pain

Safe Practice Guidelines​

GuidelineRationale
Always flex the crossed ankleProtects knee from rotational stress
Pull knee toward same-side shoulderProper glute fiber alignment
Never force crossed knee openRespect hip's natural ROM
Stop if knee pain occursKnee should have zero pain
Breathe continuouslyPrevents tension buildup
Progress graduallyTissue needs time to adapt

Normal vs. Concerning Sensations​

NormalConcerning
Stretch in glute and outer hipSharp pain in hip joint
Mild piriformis sensation (outer hip)Severe pinching in front of hip
Pleasant "good hurt" feelingKnee pain or discomfort
Possible numbness in foot (from position)Shooting pain down leg (sciatic)
Slight hamstring stretch in straight legLower back pain (sharp)

Safety Advantages of Figure-4​

Why this is one of the safest hip stretches:

  1. Supine position: Back supported, no fall risk
  2. No knee pressure: Unlike pigeon pose, no weight on knee
  3. Easy intensity control: Simply adjust pull depth
  4. Self-limiting: Can't force beyond what body allows
  5. Easy exit: Release hands and uncross legs instantly
Special Populations

Pregnancy: Figure-4 is generally safe in first and second trimester. In third trimester, lying on back may be uncomfortable (use seated version instead). Always consult with healthcare provider.

Post-hip-replacement: Whether this stretch is safe depends on your surgical approach. Posterior approach may restrict hip flexion + external rotation. ALWAYS get clearance from surgeon or PT.

Piriformis syndrome: This is often the recommended first stretch for piriformis syndrome. Start gently and progress slowly. If symptoms worsen, back off and consult healthcare provider.

🦴 Joints Involved​

JointActionROM RequiredMobility Demand
Hip (crossed leg)Flexion + external rotation90° flexion, 30-40° ER🔴 Primary
Hip (straight leg)Flexion90° flexion🟡 Moderate
Knee (straight leg)Flexion90° flexion🟢 Low

Hip Mechanics in Figure-4​

Crossed leg hip position:

  • Flexion: ~90 degrees (knee toward chest)
  • External rotation: 30-40 degrees (knee falling out to side)
  • Abduction: Slight (knee away from midline)

This combination of movements specifically targets the posterior hip structures:

  • Gluteus maximus (upper fibers)
  • Gluteus medius (posterior fibers)
  • Deep six external rotators
  • Posterior hip capsule

Functional Carryover​

ActivityHow Figure-4 Helps
SquattingImproves hip external rotation for deep squats
RunningReduces glute tightness that limits stride
SittingCounteracts hip flexor tightness and glute compression
DeadliftingBetter hip hinge via improved hip mobility
Getting in/out of carImproves hip rotation for real-life movement
Crossing legsMakes this daily movement more comfortable

The Hip External Rotators​

The deep six external rotators (targeted by this stretch):

  1. Piriformis — the most famous, can cause sciatica-like symptoms
  2. Superior gemellus — small muscle above obturator internus
  3. Obturator internus — strong external rotator, deep
  4. Inferior gemellus — small muscle below obturator internus
  5. Obturator externus — deepest of the group
  6. Quadratus femoris — rectangular muscle, most inferior

These muscles are crucial for:

  • Hip stability during single-leg stance
  • Controlling internal rotation during squats
  • Protecting hip joint during rotation movements
  • Preventing hip impingement
Why External Rotator Tightness Matters

Tight external rotators can cause a cascade of problems: reduced hip internal rotation → compensatory movements → hip/knee/back pain. They also frequently get tight from sitting (compression) and are hard to stretch. Figure-4 is one of the few effective, accessible ways to target them.

❓ Common Questions​

I can barely pull my knee toward my chest — is that normal?

Yes, very normal, especially if you have tight hips. Start with whatever range you can achieve comfortably. Even a small pull creates a stretch. Over 2-4 weeks of consistent practice, your range will improve significantly. Don't force it — gradual progress is safe progress.

Should I feel this more in my glute or my outer hip?

Either is fine! Glute (meaty part of buttock) and outer hip (side of hip, near hip bone) are both correct locations. Some people feel it more in the glute, others in the outer hip/piriformis area. Both indicate you're targeting the right muscles. If you feel it only in your lower back or knee, adjust your position.

How is this different from pigeon pose?

Same target muscles (glutes and hip external rotators), very different position. Figure-4 is supine (on your back), safer for knees, easier to control intensity, and more accessible for beginners. Pigeon pose is prone/kneeling, typically more intense, and requires more mobility. Figure-4 is the better starting point for most people.

One side is way tighter than the other — what should I do?

Extremely common. Hip asymmetry is normal, especially in athletes or people who sit a lot. Practice both sides equally, but you can add 1-2 extra sets on the tighter side. The asymmetry will reduce over time but may never fully disappear. This is okay — the goal is adequate mobility, not perfect symmetry.

Can I do this for piriformis syndrome or sciatica?

Often yes, and it's frequently recommended by physical therapists for piriformis-related sciatica. However, start gently — if it aggravates symptoms (increased pain, numbness, or tingling), back off. For true sciatica (nerve root compression from disc), this may or may not help. When in doubt, consult a healthcare provider.

Is it okay to do this in bed?

Absolutely! Many people do Figure-4 in bed as part of a morning or evening routine. A firm mattress works well. A very soft mattress may be less ideal (less stable), but it's still effective. If you have trouble getting off the floor, bed is a perfect alternative.

How long before I notice improvement?

Most people notice the stretch becoming more comfortable within 1-2 weeks of daily practice. Measurable ROM improvement typically takes 3-4 weeks. Significant change (like being ready to progress to pigeon pose) often takes 6-8 weeks of consistent practice. Consistency is more important than intensity.

📚 Sources​

Stretching & Mobility Research:

  • Static stretching protocols and effectiveness (Behm & Chaouachi, 2011) — Tier A
  • Hip external rotator anatomy and function — Tier A
  • Optimal stretching hold times (ACSM guidelines) — Tier A

Piriformis Syndrome & Clinical:

  • Piriformis syndrome diagnosis and conservative treatment (Tonley et al., 2010) — Tier B
  • Figure-4 stretch for piriformis syndrome — Tier B
  • Sciatic nerve and piriformis relationship — Tier A

Hip Anatomy & Biomechanics:

  • Deep six external rotators: anatomy and function — Tier A
  • Hip external rotation ROM norms and assessment — Tier A
  • Hip capsule and mobility limitations — Tier A

Functional Outcomes:

  • Hip mobility and squat performance — Tier A
  • Hip external rotator tightness and lower back pain — Tier B
  • Stretching for hip-related pain (systematic review) — Tier A

Programming:

  • Flexibility training frequency and adaptation — Tier A
  • Stretching science (Alter, 2004) — Tier B
  • Static vs. dynamic stretching protocols — Tier A
For Mo

When to recommend this exercise:

  • ANY user mentioning hip tightness or wanting to improve hip mobility (default recommendation)
  • User is new to stretching or fitness (safest introduction to hip work)
  • User mentions piriformis syndrome or sciatica-like symptoms
  • User has knee sensitivity and can't do pigeon pose
  • User is an older adult (safe, low fall risk)
  • User sits extensively for work
  • User is a runner with tight glutes
  • User wants accessible daily stretch
  • User asks "what's the safest hip stretch?"

Who should NOT do this exercise:

  • Acute hip injury with severe pain → Medical clearance needed
  • Recent hip replacement (depends on approach) → PT clearance required
  • Cannot lie on floor and has no bed option → Use seated variation

Key coaching cues to emphasize:

  1. "Lie on your back and make a figure-4 shape with your legs"
  2. "Keep your crossed ankle flexed — pull your toes toward your shin"
  3. "Thread your hands through and grab behind your thigh"
  4. "Pull your knee toward the same-side shoulder, not straight forward"
  5. "You should feel this in your glute and outer hip, NOT your knee"
  6. "Breathe deeply and relax into it"

Common issues to watch for in user feedback:

  • "I don't feel much" → Likely not pulling knee far enough or need to push crossed knee away more
  • "My knee hurts" → NOT flexing crossed ankle, or position needs adjustment
  • "I can barely pull my knee" → Normal for tight hips, reassure and encourage consistency
  • "One side way tighter" → Very common, add extra volume to tight side
  • "Should I feel this in my lower back?" → No, adjust to feel it in hip/glute
  • "Can I do this in bed?" → Yes! Perfect for bed

Programming guidance:

  • Starting point: 1 set x 45-60s per side, daily
  • Improvement protocol: 2-3 sets x 60-90s per side, daily
  • Therapeutic (piriformis): 2-3 sets x 60-90s, 2-3x daily
  • Pair with: Hip flexor stretches, lower body training
  • Timing: Anytime — warm-up, cool-down, before bed, morning routine

Progression signals:

  • Ready to progress when: Comfortable 60s+ holds, knee easily reaches chest
  • Progress to: Pigeon Pose, seated figure-4 with forward lean, 90-90 stretch
  • Stay with Figure-4 if: Knee sensitivity, prefer supine work, want safest option

Integration with other exercises:

  • Foundation for: All hip mobility work, precursor to pigeon pose
  • Pair with: Kneeling Hip Flexor Stretch, lower body training
  • Excellent before: Squats, deadlifts, running
  • Excellent after: Any lower body workout, sitting for long periods

Red flags requiring medical attention:

  • Sharp, severe hip pain → Possible hip pathology (labral tear, impingement)
  • Shooting pain down entire leg → Possible sciatica or disc herniation
  • Pain that worsens over multiple sessions → Possible underlying issue
  • Hip clicking/popping with pain → Possible labral or joint issue

Expected timeline for improvement:

  • Week 1-2: Stretch becomes familiar, slightly easier
  • Week 3-4: Noticeable improvement, can pull knee closer
  • Week 6-8: Significant progress, ready to consider pigeon pose
  • Week 12+: Excellent hip external rotation mobility

Special considerations:

  • For piriformis syndrome: Start very gently (30-45s holds), progress slowly, back off if symptoms worsen
  • For desk workers: Recommend midday seated version as office break
  • For bedtime routine: Excellent for evening relaxation and sleep quality
  • For asymmetry: Common to have 20-30° difference side-to-side, continue equal practice
  • For athletes: Essential for hip health, should be in regular routine

Why recommend Figure-4 as default hip stretch:

  1. Safest option (supine, no knee pressure, no fall risk)
  2. Most accessible (nearly anyone can do it)
  3. Highly effective (targets the right muscles)
  4. Easy to learn and teach
  5. Can be done anywhere (floor, bed, mat)
  6. Builds foundation for advanced hip work
  7. Therapeutic for common issues (piriformis, tight hips)

Last updated: December 2024