Stretch guide · Hips and glutes

Figure-four stretch: how to do it lying down

A stretch for the buttock and the outside of the hip, done lying on your back. It's sometimes called a piriformis stretch or reclining pigeon, and it's one of the easiest ways to reach the deep muscles at the back of the hip.

30–60 seconds each side
Beginner
Glutes and outer hip
Lying on your back

How to do it

Lie on your back. Bend both knees and put your feet flat on the floor, hip width apart.
Cross one ankle over. Rest your right ankle on your left thigh, just above the knee, and flex your right foot so the toes point up.
Lift the bottom leg. Raise your left foot off the floor so the crossed legs make a figure four.
Hold behind the thigh. Thread your right hand through the gap, join your hands behind your left thigh, and gently draw it towards your chest until you feel a stretch in your right buttock.
Hold, then swap. Keep your head and shoulders on the floor and breathe slowly for 30 to 60 seconds. Then lower the legs and repeat on the other side.

Supine Figure-Four in Stretch 3D, free to try in the stretch library.

What it stretches

Crossing one leg and drawing it towards you turns the hip outwards and bends it at the same time. That stretches the gluteal muscles and the smaller muscles deep beneath them, including the piriformis, which runs from the base of the spine to the top of the thigh bone.

These muscles can feel tight after long spells of sitting, driving or running. Lying on your back keeps your spine supported, so you can relax into the stretch instead of balancing.

Main muscles: PiriformisGluteus maximusGluteus medius
Where you feel it: The buttock and outer hip of the crossed leg

How often to do it

You can do it every day, and it fits well after a run or a long day sitting. One or two holds on each side is plenty.

For the front of the hip, pair it with the kneeling hip flexor stretch, so you stretch both sides of the joint.

Every dayOr after sitting or running
30–60 secondsEach side
Both sidesEven if only one feels tight

In the app: Stretch library, 40 seconds each side, free

Common mistakes

Lifting your head

Keep your head and shoulders on the floor. If you can't reach your thigh, use a towel (see below).

Letting the foot drop

Keep the top foot flexed. A floppy foot lets the ankle twist and can strain the knee.

Pulling too hard

Draw the thigh in slowly until you feel a stretch, not a strain. More pull is not always more stretch.

Rocking the pelvis

Keep your hips level and your tailbone heavy on the floor rather than rolling to one side.

Make it easier or harder

Easier

Keep the bottom foot on the floor and just let the crossed knee open.
Loop a towel or strap behind the bottom thigh and hold the ends instead of your leg.
Lie with your bottom foot flat against a wall to take the effort out of holding the leg.

Harder

Draw the thigh closer to your chest, a little at a time, as the muscles relax.
Hold behind the shin instead of the thigh.
Try Seated Pigeon, in the Hips Unlock routine in the app.

Look after yourselfThis guide is for general fitness and flexibility, not medical advice. Keep the stretch comfortable, and stop if you feel pain, especially in the knee of the crossed leg. If you have pain or tingling that spreads down your leg, or a hip or knee injury, check with a health professional first.