Supine Hip Figure-4 Stretch
Deeply release tension in your glutes and outer hips with this gentle supine stretch. Perfect for relieving lower back tightness and improving mobility from a comfortable, lying position.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Lie flat on your back on a mat or comfortable surface.
Bend both knees and place your feet flat on the floor, hips-width apart.
Execution
Cross your right ankle over your left knee, creating a "figure-4" shape with your legs.
Reach your hands through and around your left thigh, gripping it securely.
Movement
Gently pull your left thigh toward your chest while keeping your head and shoulders relaxed on the mat.
You should feel a deep stretch in the right glute and outer hip.
Hold the position for 30–60 seconds, maintaining steady, deep breaths.
Release and repeat on the opposite side to balance the stretch.