Eccentryx / Exercise Atlas / recovery
Figure-Four Stretch
Lie on back, ankle over opposite knee, pull thigh toward chest.
Muscles
- Primary
- glutes
- Supporting
- piriformis, erector spinae
Mechanics
- Pattern
- static stretch
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- 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
Substitutions
- Piriformis Roll
- Pigeon stretch
- 90/90 hip stretch