Figure-4 Down Dog Stretch
The Figure-4 Down Dog Stretch mainly works the glutes & hips and hamstrings, with help from the calves / shins and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Figure-4 Down Dog Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Upper Calf (gastrocnemius); Lats (latissimus dorsi)
How to do the Figure-4 Down Dog Stretch
Setup
Begin in a standard Downward Facing Dog position with your hands shoulder-width apart on the mat and feet hip-width apart. Ensure your hips are lifted high, forming an inverted 'V' shape.
Execution
From the starting position, bend one knee and cross your ankle over the opposite thigh just above the knee, creating a '4' shape with your legs.
Keep your hips square and press firmly through your hands, lengthening your spine.
Hold this position or gently push your hips toward the back of the room to deepen the stretch in the hip of the elevated leg.
Maintain steady breathing and hold for the desired duration before switching sides.
Key Tips
Stay Grounded: Keep your planted heel pressing toward the floor to maximize the calf and hamstring stretch.
Maintain Alignment: Avoid twisting or opening your hips to the side; keep your pelvis level throughout the movement.
Figure-4 Down Dog Stretch FAQs
What muscles does the Figure-4 Down Dog Stretch work?
The Figure-4 Down Dog Stretch mainly works the glutes & hips and hamstrings, with help from the calves / shins and back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Figure-4 Down Dog Stretch?
None. The Figure-4 Down Dog Stretch is a bodyweight exercise, so you can do it anywhere.
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