Figure 4 Glute Stretch is a yoga-inspired stretch that targets the glute muscles and can help to relieve tension and tightness in the lower back. The stretch is performed by sitting on the floor/on the chair with legs straight out in front of you, bending one knee, and crossing the ankle over the opposite knee, creating a “figure four” shape. This stretch is commonly used in yoga classes and can be done daily to improve flexibility, relieve pain and tension, and enhance athletic performance.

Equipment: No equipment

Level: Beginners to advanced

Works on muscles: Glute, Lower back

For additional videos see our fundamental exercises guide.

O’Coach Free Tip

  • Keep your back straight
  • Keep your head and neck relaxed
  • Keep your arms straight

How to perform Figure 4 Stretch correctly:

Boy is doing Figure Four Glute Stretch

Step 1:

Sit on your chair cross your ankle to the opposite knee forming a figure four (i.e. cross your legs)

Tip: Keep your back straight

Step 2:

Bend forward and bring your fingertips toward the floor and hold this position for a few seconds

Tip: Keep your arms straight

Boy is doing Figure Four Glute Stretch
Boy is doing Figure Four Glute Stretch

Step 3:

Repeat on the other side

Tip: You should feel the stretch in your buttocks

Benefits of performing Figure 4 Stretch daily:

The benefits of performing Seated Figure 4 Glute Stretch daily are:

  • Improves your posture
  • Reduces fatigue
  • Relieves tight hips
  • Relieves lower back pain
  • Increases flexibility
  • Enhances athletic performance

How to implement this exercise in your daily routine?

Figure four stretches the outsides of your hips as well as your butt. The stretch targets the gluteus medius, which is the muscle that aids in hip movement and hip mobility and is responsible for stabilizing the hip joint. It’s great to add this workout to your routine and perform it daily. To start with this exercise all you need are two simple tools.

Your 2 mins time and The O’Coach app

Adding this quick, 2-minute exercise to your routine with the O’Coach app can help you improve your posture and relieves lower back pain. We know working professionals find it hard to manage their workouts during their busy office hours. However, there is no need to worry now!! O’Coach assists you in managing your customized workout routine to perform during your hectic office hours.

Also Read: Knee Rotation – Exercise To Keep Your Knee Healthy

2 mins Figure 4 Stretch with O’Coach app:

Incorporate a 2- 5 mins Figure 4 Stretch into your daily routine with the O’Coach app. To add this workout to your daily routine, you can create your own custom workout routine as per your needs or preferences or simply download the exercise.

Click here to check out the full detailed figure four stretch exercise plan

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