Figure-4 glute stretch

Where you'll feel it

How to do it

1. Lie on your back with both knees bent.
2. Cross one ankle over the opposite knee.
3. Reach through and gently draw the bottom thigh toward the chest.
4. Hold until the stretch eases, then switch sides.

Common mistakes

• Lifting the head and shoulders — keep them relaxed on the floor.
• Pulling hard — a gentle draw is enough.
• The crossed knee pointing up — let it open out to the side.