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.
The Supine Hip Figure-4 Stretch mainly works the glutes & hips and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Supine Hip Figure-4 Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Upper Thigh (Groin) (pectineus)
Secondary
Hip Rotators; Hip Adductors
How to do the Supine Hip Figure-4 Stretch
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.
Supine Hip Figure-4 Stretch FAQs
What muscles does the Supine Hip Figure-4 Stretch work?
The Supine Hip Figure-4 Stretch mainly works the glutes & hips and hip adductors (inner thighs). The main muscles are the gluteus maximus and pectineus.
What equipment do you need for the Supine Hip Figure-4 Stretch?
None. The Supine Hip Figure-4 Stretch is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.