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Figure-4 Glute Stretch

Glutes Hamstrings Isolation Bodyweight
Demo (loops)

How to do it

Starting position

  1. Lie on your back on the floor and bend both knees.
  2. Place one ankle over the opposite knee.
  3. Hold the back of the supporting leg's thigh with both hands.

Movement

  1. Slowly pull your supporting leg toward your chest.
  2. Keep the knee of your crossed leg open to the side.
  3. When time is up, switch legs and do the other side.

Breathing

Do not hold your breath, and breathe deeply and evenly.

Cautions

  • Do not pull to the point of pain.
  • Keep your lower back and head flat on the floor.
  • Reduce the angle if pain occurs in the knee

Exercise info

Primary musclesGlutes
Secondary musclesHamstrings
EquipmentBodyweight
Movement patternStretching
Recommended time20 sec–45 sec (one side at a time)
Exercise GuideHow do you stretch your glutes?Watch the video and see how to fix it
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.