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Figure 4 Glute Stretch 101 Video Tutorial

Strength Gym Main Variation

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Figure 4 Glute Stretch
Figure 4 Glute Stretch

Exercise Synopsis

Target Muscle Group

Glutes

Secondary Targets

Execution

Compound

Force Type

Static Stretching

Required Equipment

Bodyweight

Fitness Level

Beginner

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Figure 4 Glute Stretch is a bodyweight exercise that primarily targets the glutes while also stretching the hip flexors. It is performed by sitting or lying on the floor, crossing one ankle over the opposite knee to create a "figure 4" shape, and gently pulling the supporting leg toward the chest to deepen the stretch. This movement helps improve hip mobility, relieve lower back tension, and enhance flexibility in the glutes. It is commonly used as a warm-up or cool-down exercise to reduce muscle tightness and improve overall lower-body mobility.

How to Perform

  1. Lie on your back with your head resting comfortably on the floor and your spine in a neutral position. Keep your shoulders relaxed and your knees bent.

  2. Cross one ankle over the opposite thigh, forming a "figure 4" shape with your legs. Ensure your foot remains flexed to protect your knee.

  3. Using both hands, grasp the back of the uncrossed thigh and gently pull it toward your chest. You should feel a deep stretch in the glute of the crossed leg.

  4. Hold the stretch for a few seconds, maintaining steady breathing and avoiding any bouncing movements.

  5. Slowly release the stretch and return to the starting position.

  6. Switch legs and repeat the movement on the other side, ensuring equal time and intensity for both glutes.

  7. Perform the stretch for the desired number of repetitions or hold each stretch for 20–30 seconds to maximize flexibility and muscle relaxation.

Tips

  1. Avoid stretching to the point where it becomes painful or causes discomfort that makes you hold your breath. Holding your breath creates unnecessary tension and reduces the effectiveness of the stretch.

  2. Keep your lower back in contact with the floor, ensuring that the movement comes from your hips rather than rounding your lower back excessively.

  3. Be gentle when pulling your leg toward your chest—forcing the movement too aggressively can lead to improper form and strain on the lower back.

  4. If you feel any pain or pressure on the outside of your knee, use your hand to support it and keep it slightly above hip level to prevent unnecessary strain.

  5. Use your hands to guide the stretch by pulling the leg toward your chest, rather than rocking your body back and forth, which can compromise stability and reduce the stretch’s effectiveness.

How Not to Perform

  1. Do Not Force the Stretch – Avoid pulling your leg too aggressively, as this can strain the glutes, hips, or lower back. Instead, apply gentle, controlled pressure to deepen the stretch gradually.

  2. Do Not Hold Your Breath – Holding your breath increases tension in the body and reduces the effectiveness of the stretch. Breathe deeply and steadily to help your muscles relax.

  3. Do Not Lift Your Lower Back Off the Floor – Keep your lower back in contact with the ground to ensure the stretch targets the glutes and hips rather than putting stress on the spine.

  4. Do Not Round Your Back – If you round your lower back, the focus shifts away from the glutes, reducing the stretch’s effectiveness and increasing the risk of discomfort. Keep your posture neutral.

  5. Do Not Rock Your Body – Avoid using momentum or rocking back and forth, as this wastes energy and reduces control. Use your hands to guide the movement smoothly.

  6. Do Not Let Your Knee Drop Too Low – If you feel strain or pressure on the outside of your knee, keep it slightly elevated above hip level by using your hand for support.

  7. Do Not Overstretch – Stretching too far can cause pain or discomfort. Stop at a comfortable point where you feel a deep but manageable stretch.

  8. Do Not Rush the Stretch – Holding the position for too short a time limits its benefits. Aim to hold each stretch for at least 20–30 seconds to allow the muscles to fully lengthen and relax.

Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

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