Supine Figure Four Stretch

Lie on your back with knees bent, cross one ankle over the opposite knee, flex the crossed foot, and draw both legs gently toward your chest for a deeper piriformis stretch. Alternate sides.

60s each sideIntermediateLyingNo equipment

How to do the Supine Figure Four Stretch

Lie on your back with knees bent.
Cross one ankle over the opposite knee.
Flex the crossed foot.
And draw both legs gently toward your chest for a deeper piriformis stretch. Alternate sides.

What it targets

Primary muscle groups: Hips, Glutes.

Commonly included in conservative-care programs for: Piriformis Syndrome, Sciatica, Hip Bursitis.

Body Fix walks you through the Supine Figure Four Stretch with a guided timer, demo video, and progressions. Free on iOS.

Download Body Fix

This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.