Movement · Hips & Glutes
Figure-Four Glute Stretch
Cool-Down · Move 7 of 7 · 30 sec each side
Why this one
After all that work the glutes love a good stretch. The figure-four opens the outer hip and glute you just strengthened.
How to do it
Sitting tall, cross one ankle over the opposite knee and gently press the top knee away, leaning forward slightly until you feel the stretch in the outer hip. Hold, then switch sides.
Keep in mind
Keep your back tall as you lean — let the stretch land in the hip, not the low back.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →