How to Do a Figure 4 Stretch?

Improved Hip Flexibility: Helps to increase flexibility in the hip joint.
Relieves Tension: Can alleviate tension in the glutes and outer hip.
Enhanced Range of Motion: Contributes to better hip mobility.

The figure 4 stretch is a great way to target the outer hip and glute muscles. Here's how to do it effectively:

Steps for a Figure 4 Stretch

Starting Position: Begin by lying on your back with your knees bent and your feet flat on the floor.
Form the Figure 4: Lift your right leg and place your right ankle on your left knee, forming a "figure 4" shape. According to the reference video How to do a Figure-4 Stretch | The Right Way | Well+Good, this is a crucial step to ensure you're setting up the stretch correctly.
Gentle Pull: Gently pull the shape in towards your chest. You should start feeling a stretch in the outside of your right hip. The video indicates that you should pull the shape in towards your chest until you feel the stretch.
Maintain Position: Keep your tailbone heavy and grounded on the floor to help deepen the stretch, as suggested in the reference video.
Hold and Breathe: Hold this position for 20-30 seconds, breathing deeply and evenly.
Repeat on the Other Side: Release the stretch, bring your right foot back down, and then repeat steps 2 through 5 on the left side, placing your left ankle on your right knee.

Forcing the Stretch: Avoid pulling too hard or pushing yourself into a painful range of motion. Remember to gently pull until you feel a stretch.
Lifting the Tailbone: Keep the tailbone heavy and grounded for an effective stretch.
Holding your Breath: Make sure to breathe deeply and evenly throughout the stretch.

Step	Action	Key Point
1	Lie on back, knees bent	Feet flat on floor
2	Right ankle on left knee	Form a "figure 4" shape
3	Gently pull towards chest	Stretch on the outside of the right hip
4	Keep tailbone heavy	Deepens the stretch
5	Hold for 20-30 seconds	Breathe deeply
6	Repeat on opposite side	Left ankle on right knee