Movement · Post-Walk Stretch
Figure-Four Glute Stretch
The Work · Move 6 of 8 · 30–35 sec each side
Why this one
The glutes stabilize every step, and the deep outer hip can grip and press on the sciatic area. This opens it and decompresses that tension.
How to do it
Sit tall on a bench or sturdy chair. Cross your right ankle over your left knee, foot flexed. Keeping your back long, hinge gently forward from your hips until you feel the stretch in your right outer glute. Switch sides.
Keep in mind
Sit tall and hinge from the hips — keep the crossed foot flexed.
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? →