Figure-4 Stretch (Supine)

Setup

Lie on your back, cross one ankle over the opposite knee to form a '4' shape.

Execution

1. 1Reach through and grab the shin or behind the thigh of the bottom leg
2. 2Pull the legs toward the chest, keeping the top ankle relaxed on the knee
3. 3Keep the crossed ankle from collapsing inward on the knee
4. 4Hold and breathe, easing deeper gradually

Key cues

• Keep the head and shoulders relaxed on the floor
• Flex the top foot to protect the knee
• Pull evenly, don't yank
• Breathe into the glute, not the low back

Common faults

• Letting the crossed knee collapse inward under load
• Pulling from the neck/shoulders instead of relaxing
• Overarching the low back off the floor
• Holding breath through the stretch

Tweaks

• Use a strap around the thigh if hands can't reach comfortably
• Add gentle overpressure with the elbow on the crossed knee for more stretch
• Combine with a contralateral hip shift for a deeper angle

Muscles

Notes

Great low-intensity option for evenings or as part of a sciatica/low-back relief routine.

Sources

• Bob and Brad — Figure 4 Stretch for Piriformis/Glutes
• E3 Rehab — Glute & Piriformis Stretching Guide

Attribution: Standard physical therapy staple