Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeStatic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
    Hip Flexors
Target Muscle Group


Glutes Muscle Anatomy Diagram

Figure 4 Glute Stretch Overview

The figure four glute stretch is a great form of static stretching to alleviate tension in the gluteal muscles.

Glutes and hips can become tight from the setup of an everyday 9-5. So, it is important to activate and/or increase the mobility of the two prior to performing any strenuous leg workouts.

The figure four glute stretch can be incorporate as both part of your lower body warm ups and cool downs.

Figure 4 Glute Stretch Instructions

  1. In a supine position, keep the head relaxed, and cross one leg over the other in a figure four position.
  2. Grab the uncrossed leg with both hands and pull upwards to increase the stretch on the glute of the crossed leg.
  3. Repeat for the desired number of repetitions on both sides.

Figure 4 Glute Stretch Tips

  1. Never stretch to the point of pain or discomfort which cause you to hold your breath. Holding the breath increases global tension and will only work against the effects of the stretch at hand.
  2. Try to keep the low back on the floor and get all of the range of motion from your hips. Never pull the hips so aggressive that you just round your lower back.
  3. If you begin to feel pain or pressure on the outside of the knee, use your hand to provide support and keep the knee slightly higher than the hip.
  4. Use the hands to pull, don’t just rock up and down on your spine while keeping your hips in the same position.