How to do a Lying Figure Four
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Lying Figure Four
Workouts with Lying Figure Four
Instructions for Proper Form
Lying Figure Four is an isolation stretch that primarily targets the glutes and the outer hip muscles. By lying on your back and placing one ankle over the opposite knee, you create a 'figure four' shape. This position allows for a deep stretch, promoting flexibility and relieving tension in the glutes and lower back. It’s a great exercise for improving mobility in the hips, especially post workout or after long periods of sitting.
- Lie flat on your back with your legs straight.
- Place your right ankle over your left knee and then bend your left knee up towards your chest.
- Clasp your hands around your left thigh and continue pulling the knee up towards your chest until you feel a comfortable stretch in your right hip.
- Hold the stretch for 15-30 seconds and repeat with the opposite side.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanAlternative Exercises to Lying Figure Four
1. Knee to Chest Stretch
5.1 mSCORESWAPPED 816 TIMESKnee to Chest Stretch is an isolation stretch that targets the lower back and glutes. This stretch involves lying on your back and pulling one or both knees toward your chest. It helps increase flexibility in the lower back and relieve tension in the lumbar spine. It’s a great addition to any warm-up or cool-down routine to improve mobility and reduce the risk of injury.
- Beginner
- Glutes
2. Pigeon Pose
7.1 mSCORESWAPPED 698 TIMESPigeon Pose is a yoga stretch that primarily targets the hip flexors and glutes. By extending one leg back and resting the other leg bent in front, you significantly stretch the hip joints and muscles. This pose is excellent for improving hip mobility and flexibility, making it a beneficial addition to any lower body or mobility routine.
- Beginner
- Glutes
3. Seated Figure Four
10.5 mSCORESWAPPED 427 TIMESSeated Figure Four is an isolation stretching exercise that primarily targets the glutes and hip flexors. By placing one ankle over the opposite knee and leaning forward, you can effectively stretch the glutes and hips. This stretch is excellent for improving lower body flexibility and addressing tightness in the hips and glutes, which can be beneficial for a variety of lower body exercises.
- Beginner
- Glutes
4. Standing Leg Side Circle
12.6 mSCORESWAPPED 229 TIMESStanding Leg Side Circle is an isolation exercise that targets the hip flexors and adductors. By performing circular motions with your leg, you engage muscles around your hips that are often neglected in other exercises. This is a great exercise for improving hip mobility and stability, and it’s particularly beneficial for athletes looking to enhance their lateral movements.
- Beginner
- Glutes
5. Seated Forward Bend
12.2 mSCORESWAPPED 43 TIMESSeated Forward Bend is a flexibility and mobility exercise that primarily targets the hamstrings and lower back. By sitting with your legs extended and bending forward to reach your toes, you effectively stretch the posterior chain. This exercise helps improve your range of motion and can aid in relieving tension in the lower back. It's a great addition to your cooldown routine to enhance flexibility.
- Beginner
- Hamstrings
6. Single-Leg Glute Bridge with External Rotation
11.1 mSCORESWAPPED 27 TIMESSingle-Leg Glute Bridge with External Rotation is a variation on the more standard Glute Bridge. Like the Glute Bridge, this compound exercise primarily targets the glutes. By performing this exercise with one leg and adding external rotation at the top, you add instability and further recruit smaller muscles around your hips. This is a great exercise for improving glute activation and hip stability.
- Beginner
- Glutes
7. Lying Hamstrings Curl
95.8 mSCORESWAPPED 24 TIMESLying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
8. Hip Thrust
97 mSCORESWAPPED 22 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
- Beginner
- Glutes
9. Side Leg Hip Circle
10.6 mSCORESWAPPED 22 TIMESSide Leg Hip Circle is an isolation exercise that primarily targets the glutes and hips. By lying on your side and drawing circles with your top leg, you engage your hip flexors and glutes through a full range of motion. This is an excellent exercise for improving hip mobility and stability, as well as strengthening the smaller stabilizing muscles around the hip joint.
- Beginner
- Glutes