Stretch · No equipment
Figure-4 Stretch
The Figure-4 Stretch stretches the glutes. Hold it with mild tension, never pain, and keep breathing.
How to do it
- On your back, cross one ankle over the other knee
- Pull the bottom leg toward your chest
- Relax the shoulders and breathe
How much to do
What BindTrue’s stretching plans use, by experience:
- Beginner
- 2 × 30 s each side
- Some experience
- 2 × 30 s each side
- Experienced
- 3 × 45 s each side
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Pilates Core & Tone Legs & glutes: 1 × 30 s each side · 3 days a week
- Stretch & Mobility Hips & lower back: 2 × 30 s each side · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.