LiftMend › Exercises › Figure-4 glute stretch
Figure-4 glute stretch: how to do it
A lying stretch for tight glutes and hips. Works: Glutes and outer hip (a stretch).
Try: 2 × 30-second holds
Form cues
- Lying down, cross one ankle over the other knee.
- Pull the thigh gently towards you.
- Feel it in the crossed-side glute.
If figure-4 glute stretch hurts
Don't push through sharp pain. These are the swaps LiftMend suggests with a similar movement, easier or kinder first:
General exercise information, not medical advice. If you have pain that is sharp, getting worse, or follows an injury, check with a doctor or physio first.
Follow a plan, not a list
LiftMend builds exercises like this into short sessions that work around a sore back, knee or shoulder. Swap any move that hurts, get timers that run themselves, and ask the AI coach between sets. Free to download.