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Exercise Guide

Figure-4 Glute Stretch: How do you stretch your glutes?

Lie down, rest one ankle on the opposite knee, and pull the supporting leg toward your chest to stretch your glutes.

Figure-4 Glute Stretch: How do you stretch your glutes? video cover
Watch on YouTube Shorts (in Korean)

How to fix it

  1. Lie down and rest one ankle on the opposite knee.
  2. Pull the supporting leg toward your chest.
  3. Let the knee of the leg with the ankle on top open out to the side.
Caution Do not pull so hard that it hurts.

The app guides each stretch for 30 seconds at a time

When you add a stretch to your routine, the app guides you through 30 seconds on each side, one side at a time, and you can adjust the time yourself.

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How far should you pull?

Sources differ. One source had participants stretch only as far as they felt no discomfort or pain. Another says to stretch until you feel slight discomfort. Either way, do not pull so hard that it hurts.

See this exercise in detail

Figure-4 Glute StretchStarting position · Movement · Breathing · Cautions · Exercise info · Related exercises

More on the same body part

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Bodyweight Standing Calf Raise

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Jump Squat

Are you landing with your knees straight?

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Sources

  1. Bibić E et al., Journal of Functional Morphology and Kinesiology (2025)
  2. Head PL et al., International Journal of Exercise Science (2026)
  3. Cotteret C et al., PeerJ (2025)
  4. Park JC et al., Journal of Physical Therapy Science (2017)
  5. Duszka K, Physiotherapy Review (2022)
  6. HSS, Move Better Feel Better: Stretches and Exercises to Strengthen Hips, From a PT · Supine Figure-Four Stretch
  7. Cleveland Clinic, 7 Best Stretches & Exercises for Piriformis Syndrome · Ankle-over-knee piriformis stretch
  8. Harvard Health Publishing, 3 do-at-home stretches to release hip and buttock pain
  9. Kent and Medway Mental Health NHS Trust(KMPT), Physiotherapy Stretches · Buttock and hip stretch
  10. RAC-LBP, Exercises for Patients · Figure 4 Stretch
  11. ACE, Flexibility Exercises for Beginners · Reclining Figure 4 Stretch

This article 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.