Movemint

Exercises / Lower Back and Hips

Figure four stretch

Lie on your back, cross one ankle over the other knee, and draw your legs in.

Default30 seconds
LevelBeginner
EquipmentNone
SidesOne at a time

Works

hipsglutes

How to do it

  1. Lie on your back, cross one ankle over the other knee, and draw your legs in.
  2. Flex the crossed foot and let that knee open.
  3. Keep your head and shoulders heavy on the floor. Only draw in as far as feels easy.
  4. Switch sides and repeat. The app tells you when.

Easier version: Seated figure four

Move within a range that feels comfortable and stop if something feels wrong. Movemint plays this with a 3D guide, a spoken countdown and a rest timer, free and offline.

Try it in the web appAll exercises