The Figure Four Stretch. How to do it RIGHT.

Published: August 23, 2022

The Figure Four Stretch is a VERY popular exercise. And for good reason. Done right, this stretch is a great tool to lengthen the glutes and stabilize the hip flexors.

Many people do this stretch wrong. In this post, I'll demonstrate what the most common mistake looks like and how you can avoid it.

Common Mistake in Figure Four Stretch

The figure four stretch is a hip rotation exercise, not a pelvis rotation exercise. If we allow the pelvis to rotate during the exercise, we lose the desired effect.

Better Position in the Figure Four Stretch

The easiest way to keep the pelvis in a neutral position in the figure four stretch is by simply placing a towel under the low back.

Closing Thoughts

The principle in this post applies to all exercises targeting the hips. Any time we are working on rotation of the hips, it is crucial that we pay attention to what the pelvis is doing. Bring your body back into balance every day.