Stretch library
Figure 4 Stretch
The supine figure four reaches the same muscles as pigeon with none of the knee risk. Setup, the two intensity dials, and a chair version for the office.
How to do it
- 01Lie on your back, knees bent, feet flat on the floor.
- 02Cross your right ankle over your left thigh just above the knee, making a figure four with your legs.
- 03Flex the right foot — keeping the ankle stiff protects the knee by stopping the lower leg twisting.
- 04Thread your right hand through the gap, clasp both hands behind your left thigh, and draw it toward your chest.
- 05Keep your head, shoulders and lower back relaxed on the floor. Hold 45 seconds, then switch.
If pigeon pose is the famous glute stretch, the supine figure four is the one most people should be doing instead. It reaches the same tissue, it is far easier to control, and it removes the knee from a position it does not enjoy.
Why lying down changes the risk
In pigeon, your body weight presses a rotated knee into the floor. In the figure four, you are on your back and the crossed leg is held in position by your hands. Nothing is being compressed, and you can release the whole thing instantly.
That difference matters most for the people most likely to need a glute stretch — anyone with a knee history, anyone stiff enough that pigeon forces compensation, and anyone stretching because something already hurts.
Flex the foot
The single most useful cue here is to keep the crossed foot flexed, toes pulled toward the shin.
A relaxed, floppy foot lets the lower leg rotate freely, and that rotation goes straight into the knee joint. Flexing the foot stiffens the ankle and turns the lower leg into a single rigid segment, so the force you apply arrives at the hip where you wanted it.
Most reports of knee discomfort in this stretch disappear with that one change.
Two ways to increase it
The obvious dial is pulling the supporting thigh closer to your chest. More hip flexion, more stretch.
The less obvious one is pressing the crossed knee gently away from you with the hand on that side. This adds external rotation rather than flexion, and it reaches a slightly different part of the rotator group.
If depth alone is not producing much, try the second before adding more of the first. People are often surprised how different it feels.
The chair version
Sitting is what shortens and compresses this tissue in the first place, and the figure four adapts to a chair better than any other glute stretch.
Sit tall, cross the ankle over the opposite knee, keep that foot flexed, and hinge forward from the hips with a flat back. Rounding the spine to get your chest lower feels deeper and does considerably less. Forty seconds a side, a couple of times through a working day, is more useful than a single long session in the evening.
Common questions
What does the figure 4 stretch target?
The gluteus maximus and the deep external rotators of the hip, including the piriformis. It reaches essentially the same tissue as pigeon pose, but with your body weight off the knee.
Is the figure 4 stretch the same as a piriformis stretch?
Effectively yes — the supine figure four is the most commonly prescribed piriformis stretch. The name describes the shape your legs make; the target is the deep glute and rotator group.
How do I make the figure 4 stretch more intense?
Two dials. Pull the supporting thigh further toward your chest, or press the crossed knee gently away from you with your hand. The second changes which fibres you reach, so try it before assuming you need more depth.
Can I do the figure 4 stretch in a chair?
Yes, and it is the best desk-break version. Sit tall, cross one ankle over the opposite knee, keep the crossed foot flexed, and hinge forward from the hips with a flat back. Rounding your spine to get lower defeats it.
Why do I feel it in my knee and not my glute?
Usually the crossed foot has gone floppy, letting the lower leg rotate and putting torsion through the knee. Flex the foot hard so the ankle is stiff. If it persists, the crossed knee may be being pressed too aggressively.