Feeling a deep, persistent ache in your hip or glute? Try this:
Standing Figure 4 Glute Stretch
The standing figure 4 stretch is a balance-focused yoga-inspired pose that targets the glutes and outer hips. It is also a balance challenge - feel free to use a wall or desk for support if needed. Keep the crossed foot flexed and avoid forcing the knee down.
Key Body Areas:
Glutes
Hips
How to Do Standing Figure 4 Glute Stretch:
- Stand tall and find a point to focus on for balance. Hold a wall or desk for support if needed.
- Shift your weight to your left foot. Cross your right ankle over your left thigh just above the knee and flex your right foot.
- Bend your left leg as you push your hips back like you're sitting into a chair.
- Keep sitting back until you feel a stretch in the right glute/hip. Keep your chest lifted and your back straight.
- Hold 30 seconds, stand up and switch sides.
Modifications for Standing Figure 4 Glute Stretch:
- decreaseUse solid support and keep the squat shallow.
- increaseSink a little lower or hinge slightly forward with a long spine, without collapsing the chest.
- increaseBring hands to prayer at chest only if balance stays steady.
- alternativeDo the seated figure 4 version if balance is limiting.
Type: passive StretchDifficulty: beginnerPosition: standingMuscles Stretched:Gluteus Maximus • Piriformis • Abductors
