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Exercise guide
Banded Figure-4 Stretch
A lying glute stretch in a figure-4 position, using a band to draw both legs toward the chest.
What this exercise works
- Muscles
- gluteus maximus · gluteus medius
- Goals
- mobility
- Equipment
- Resistance band
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Lie on your back and cross one ankle over the opposite thigh.
- Loop a band around the supporting thigh.
- Pull both legs toward your chest with the band.
- Hold for 20 to 30 seconds, breathing steadily.
- Switch sides and repeat.
Technique cues and common mistakes
- Keep your head and shoulders relaxed on the floor.
- Let the crossed knee fall open.