What should I feel during Figure-Four Stretch?

Deep glute stretch without knee torque.

What are common mistakes with Figure-Four Stretch?

Pulling on the knee; Letting low back arch

How do I progress Figure-Four Stretch?

Flex the crossed foot and breathe into the hip.

What can I do instead of Figure-Four Stretch?

Piriformis Roll, Pigeon stretch, 90/90 hip stretch

Figure-Four Stretch

Lie on back, ankle over opposite knee, pull thigh toward chest.

family=figure four stretchpattern=static stretchforce=staticmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

glutesPRIME

piriformis68

erector spinae56

Primary: glutes
Supporting: piriformis, erector spinae

Mechanics

Pattern: static stretch
Equipment: bodyweight
Geometry: Variable Range
Target feel: Deep glute stretch without knee torque.
Progression: Flex the crossed foot and breathe into the hip.
Regression: Keep bottom foot on floor and reduce pull.

Watch for

Pulling on the knee
Letting low back arch

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

See all 56 glutes exercises in the Atlas

Progression ladder

Beginner / regression: Keep bottom foot on floor and reduce pull.
Standard: Figure-Four Stretch
Advanced / progression: Flex the crossed foot and breathe into the hip.

Atlas metrics

Movement pattern: static stretch
Primary target: glutes
Supporting muscles: piriformis, erector spinae
Equipment: bodyweight
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Figure-Four Stretch?: Lie on back, ankle over opposite knee, pull thigh toward chest.
What should I feel during Figure-Four Stretch?: Deep glute stretch without knee torque.
What are common mistakes with Figure-Four Stretch?: Pulling on the knee; Letting low back arch
How do I progress Figure-Four Stretch?: Flex the crossed foot and breathe into the hip.
What can I do instead of Figure-Four Stretch?: Piriformis Roll, Pigeon stretch, 90/90 hip stretch

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Movement family: figure four stretch
Force type: static
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Romanian deadlift

nearest visible Atlas substitute found in 2 movement graph hops
movement graph path: Figure-Four Stretch -> Seated Hamstring Stretch -> Romanian deadlift
curated substitution in the Atlas
same body part: recovery

Train Figure-Four Stretch in Gym Mode → Browse the public Atlas →