How to do Lying Figure Four
On the floorHoldBoth sidesBeginner
Lying Figure Four is a on the floor stretch for your glutes, hips and it band. Do it on one side, then switch.
Step by step
- 1Lie on your back with your knees bent and feet flat.
- 2Cross your left ankle over your right knee.
- 3Then lift your right foot up, and hold behind your right thigh to draw it in.
What you should feel
Feel the outside of your left hip slowly open.
Form tips
- Press the left knee gently away from you. Keep your tailbone heavy on the floor. Feel the stretch through the outer left hip and glute.
- Let your left knee drift gently away from you.
- Nothing to force… just breathe into your hip.
Make it easier
If your knee feels strained, keep your right foot on the floor instead.
Coming out of it
Gently release your legs… and set both feet down on the floor.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Lying Figure Four with a coach
In BendEase, a voice coach talks you into Lying Figure Four, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your glutes and hips.
Get BendEase free48 hours of Premium free · no card
