Figure-Four Stretch primarily works the mobility. It is categorized as a mobility movement and uses Exercise mat.
- Primary muscles
- mobility
- Equipment
- Exercise mat
- Movement pattern
- mobility
- Catalog difficulty
- 1 of 5
How to do Figure-Four Stretch
- Lie on your back, cross ankle over opposite knee
- Thread hands behind the bottom thigh
- Gently draw leg toward chest until you feel a glute stretch
Common mistakes
- Forcing range — stay in a comfortable stretch
Muscles worked
The primary catalog target is mobility. Exercise feel varies with setup, range of motion, and individual anatomy.
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Band Shoulder Pass-Through · Child's Pose · Relaxation Pose · Cross-Body Shoulder Stretch · Doorway Chest Stretch · Downward Dog
Put Figure-Four Stretch into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.