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How to do a figure four

On your back, one ankle over the other knee.

  1. Pull the bottom knee toward your chest.
  2. Keep the crossed ankle in place.
  3. Hold.

What it works

You should feel it in your outer hip. Mobility and stretch move, easy level, for the hips, glutes and back.

Coach's cue
Ankle over knee, pull it in
In a Medium session
2 × 40 s
Equipment
None
Level
Easy
Type
Mobility and stretch
Works
hips, glutes, back

Workouts with this move

Hips and back

10 min

10-minute hip and back stretch6 moves · morning

Hips

5 min

5-minute hip stretch3 moves · morning, afternoon

Hips

9 min

10-minute hip stretch6 moves · evening

Before bed

9 min

10-minute stretch before bed5 moves · night

Wind down

15 min

15-minute stretch before bed9 moves · night

Hips

9 min

10-minute hip stretch before bed5 moves · night

Moves like this

Cat and cowEasy · no gearOpen bookEasy · no gearTowel hamstring stretchEasy · a towelKnee-to-wall rockEasy · a wallWall angelsEasy · a wallFoam rollEasy · foam roller

In the app, every session fits your time, your gear and your level.

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