View this exercise on Fitain

Figure 4 Stretch

  • Beginner
  • Body weight
  • Quadriceps · Hamstrings · Glutes

Setup instructions

1) Lay on your back, bend your knees and plant the feet on the floor - your knees should face upwards.

2) Keep the knee bent and rotate one leg inwards. Rest the outside of the shin on the thigh - It should look like a figure 4.

3) Reach through the leg and grab the back of the leg which is planted on the floor.

Perform instructions

1) Gently bring the knee closer to your chest.

2) Hold until the end of the timer.

Interests

Mobility Pilates Yoga

Health benefits

Strength · Recovery · Flexibility

Peformed by

Leon Ward’s BurnIt
Personal trainer

Alternative exercises to Figure 4 Stretch

Suspension Strap Figure 4 Stretch
  • Hamstrings · Quadriceps · Glutes
  • Beginner
Standing Figure 4 Stretch
  • Hamstrings · Glutes
  • Beginner
Figure 4 Roll
  • Hip Adductors · Hip Abductors
  • Beginner
Seated Leg Lift Hold
  • Lower Back · Quadriceps
  • Beginner
Seated Heel Raise
  • Calves
  • Beginner
Seated Knee Raise
  • Quadriceps
  • Beginner
Seated Leg Raise
  • Quadriceps
  • Beginner
Foam Roller Figure 4 Glute Release
  • Glutes
  • Beginner
Figure 4 Stretch
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Cable Lying Hip External Rotation
  • Hip Abductors
  • Intermediate
Cable Lying Hip Internal Rotation
  • Quadriceps · Hamstrings
  • Intermediate
Lunge Hip Flexor Stretch
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Lunging Hip Flexor Stretch
  • Hamstrings · Quadriceps · Glutes
  • Beginner
90/90 Hip Stretch
  • Hip Adductors · Lower Back
  • Beginner
Hip Abduction
  • Hip Abductors
  • Beginner
Foam Roller Lying Hip Swing
  • Lower Back
  • Intermediate
Foam Roller Hip Flexor Swing
  • Lower Back
  • Beginner
Seated Hip Internal Rotator Stretch
  • Hamstrings · Quadriceps · Glutes
  • Beginner
90/90 Hip Switch
  • Hip Abductors
  • Intermediate
Hip Mobilisation
  • Hip Abductors · Hip Adductors
  • Intermediate
90/90 Sweeper
  • Hip Abductors · Lower Back
  • Intermediate
90/90 Tripod Transfer
  • Hip Abductors · Lower Back
  • Intermediate

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.