Mobility & stretching

Lying buttock stretch (figure four)

Crossing one ankle over the opposite knee and drawing the legs in — stretches the glutes and outer hip.

Beginner Low impact Exercise mat
Movement diagram for Lying buttock stretch (figure four): lying on your back, knees bent to figure-four stretch
Original diagram — start and finish positions.

How to do it

  1. Lie on your back and bring your knees up towards your chest.
  2. Cross your right leg over your left thigh.
  3. Grasp the back of your left thigh with both hands.
  4. Pull your left leg towards your chest until you feel a stretch in your right buttock. Hold for 15 to 20 seconds, then swap.

Form tips

  • Flex the foot of the crossed leg to protect the knee.
  • Keep your shoulders on the mat.

Common mistakes

  • Lifting the head and straining the neck.

Easier and harder

Make it easier

Keep the bottom foot on the floor instead of pulling the leg in.

Make it harder

Gently press the crossed knee away from you.

Sources

  1. NHS: How to stretch after exercising — checked 3 Oct 2026

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