Quick Answer
Supine Figure Four Stretch is a beginner stretching exercise that targets your glutes. It uses only your bodyweight. Lie flat on back, knees bent, feet flat on floor.
Video Tutorial
How to Perform the Supine Figure Four Stretch
- 1
Lie flat on back, knees bent, feet flat on floor.
- 2
Cross one ankle (e.g., right) over the opposite knee (left), forming figure four.
- 3
Keep head and shoulders relaxed on floor.
- 4
Reach hands through legs, grasping back of the bottom thigh (left).
- 5
Gently pull bottom leg towards chest until stretch is felt in glute of crossed leg (right).
- 6
Hold for 15-30 seconds. Release slowly.
- 7
Repeat on other side.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Supine Figure Four Stretch isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Supine Figure Four Stretch work?
The Supine Figure Four Stretch primarily works your glutes. Secondary muscles include the hamstrings and lower back.
What equipment do I need for the Supine Figure Four Stretch?
The Supine Figure Four Stretch needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Supine Figure Four Stretch suitable for beginners?
Yes. The Supine Figure Four Stretch is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Supine Figure Four Stretch should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Supine Figure Four Stretch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.