Supine Figure-four Stretch

Supine Figure-four Stretch is a flexibility - hip external rotators exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus
Secondary muscles: Gluteus medius
Exercise type: Flexibility - hip external rotators

Exercise technique

Position
Lie face up with both feet planted.
Leg placement
Place one ankle across the opposite thigh just above the kneecap.
Ankle
Draw the upper foot slightly toward you to stabilize its ankle.
Grip
Join your hands behind the lower thigh.
Draw in
Pull the lower leg toward your chest to stretch the upper hip.
Pelvis
Keep the tailbone grounded and relax your neck while holding.
Exit
Plant the lower foot, uncross the legs and switch sides.

Key technique points

Do not rest the ankle on the kneecap.
Do not force the upper knee outward.
Monitor the stretch behind the hip.
Rest your head down.
Support the lower thigh with both hands.
Limit pulling before the pelvis lifts.

Common mistakes

Pressing the knee

Do not load the upper knee with your hand to increase hip rotation.

Ankle on the knee

Do not place the support point directly over the joint.

Rolling the pelvis

Do not excessively lift the lower back and hips while pulling.

Relaxing the ankle

Do not let the upper foot fall sideways without control.

Lifting the neck

Do not pull so far that head and shoulders cannot stay down.

One-handed pulling

Do not apply asymmetric traction that turns the lower leg sideways.

Frequently asked questions