Figure Four Stretch: How-to, Benefits & Variations
The figure-four stretch releases the piriformis and outer hip. Cross ankle over opposite knee, pull bottom leg toward chest, hold 30 seconds.
Figure Four Stretch: How-to, Benefits & Variations
Cross one ankle over the opposite knee. Pull the bottom leg toward your chest. That deep ache in your outer hip and glute is the piriformis stretching, a small muscle that causes disproportionate problems when it tightens. The figure-four stretch is the single best move for sciatic-type hip pain, desk-stiffness, and that feeling of your hips being locked in a vise after a long car ride.
Bringing Sexy Back 8
Sophie Jones
How to Do Figure Four Stretch
Start in the initial position for figure four stretch. Breathe steadily and find your alignment before moving deeper.
Move into the stretch slowly, following your breath. Never force past discomfort.
Hold the position for 20-30 seconds, breathing deeply into the stretch.
Release slowly and repeat on the other side if applicable.
Sophie Jones adds: "Bring the foot in front of the right leg... put your hand through the hole, and then just pull towards you."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
declining estrogen reduces connective tissue elasticity, making stretching essential. The figure four stretch directly supports this by targeting key muscle groups.
Coach's Tips
"Bring one foot up... other foot comes in front... interlock the hands behind it and pull the stretch in towards you." - Beth Hannam
Beth Hannam
"Take the knee, foot across the thigh. Either keep it here, or if you want to, bring it a little bit closer." - Danielle Harrison
Danielle Harrison
"Bring the foot in front of the right leg... put your hand through the hole, and then just pull towards you." - Sophie Jones
Sophie Jones
"If it's too much, if you feel lots of tension... just take it easy. You can relax your leg." - Petra Kapiciakova
Petra Kapiciakova
"You can stay here with your heel on the blanket, or if your body allows you, you can interlock your fingers behind your knee." - Petra Kapiciakova
Petra Kapiciakova
Why This Matters for You
declining estrogen reduces connective tissue elasticity, making stretching essential. The figure four stretch maintains mobility and reduces stiffness during a time when the body needs it most. Research supports regular stretching for women during the menopausal transition.
Variations & Modifications
Figure Four Stretch (Left Glute)
lowStanding Figure Four Stretch
lowReclined Figure Four Stretch
lowLying Figure 4 Stretch
lowSupine Figure 4 Prep
lowCool Down: Lying Glute Stretch (Figure 4)
lowBenefits
Improves flexibility
Regular figure four stretch practice restores range of motion that desk work and daily habits gradually steal.
Supports your body through hormonal changes
declining estrogen reduces connective tissue elasticity, making stretching essential. The figure four stretch directly addresses this.
Requires minimal equipment
No equipment needed. You can do the figure four stretch at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Forcing the stretch past pain
Discomfort is acceptable. Sharp or stabbing pain is not. Back off until you feel a pull, not a stab.
Holding your breath during the hold
Breathe steadily and deeply. The stretch actually deepens when you exhale and relax into it.
Common form breakdown
Petra Kapiciakova warns: "If it's too much, if you feel lots of tension... just take it easy. You can relax your leg."
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Frequently Asked Questions
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