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

How To Perform Figure 4 Stretch Correctly

Steps To do a Figure 4 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

Steps To do a Figure 4 Glute Stretch
Steps To do a Figure 4 Glute Stretch

Step 3:

Repeat on the other side

Tip: You should feel the stretch in your buttocks

O’Coach Free Tip

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

Watch Below Video To Learn The Steps of Figure 4 Glute Stretch Correctly

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?

To start with this exercise all you need are two simple tools – Your 2 mins time and The O’Coach app

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