Glutes
Figure Four Stretch
The Figure Four Stretch is a stretch with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 52%, gluteus medius 28% and hamstrings (biceps femoris) 6%.
How to do it
- Lie on your back on a mat with both knees bent and feet flat.
- Cross one ankle over the opposite knee, letting the crossed knee open to the side.
- Lift the bottom foot off the floor and thread the hands behind the bottom thigh.
- Pull the bottom thigh gently toward the chest until you feel a stretch in the glute of the crossed leg.
- Hold for 30 to 45 seconds, breathing slowly, then switch sides.
Tips
- Flex the foot of the crossed leg to protect the knee.
- Keep the head and shoulders relaxed on the mat.
Common mistakes
- Lifting the head and shoulders to pull harder.
- Letting the tailbone curl off the mat.
- Pulling so hard that the stretch moves into the knee.
Muscles worked by the Figure Four Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Flexing and externally rotating the hip, as in pigeon or figure four, lengthens glute max and the deep rotators.
Figure Four Stretch alternatives
Same equipment
- 90/90 Hip Stretch
- Knee to Opposite Shoulder Stretch
- Seated Figure Four Stretch
- Seated Glute Stretch
- Pigeon Pose
- IT Band Stretch (Standing)
Frequently asked questions
What muscles does the Figure Four Stretch work?
Mainly the gluteus maximus and gluteus medius.
Is the Figure Four Stretch good for beginners?
Yes. The Figure Four Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Figure Four Stretch?
For example the 90/90 Hip Stretch, Knee to Opposite Shoulder Stretch and Seated Figure Four Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.