Lying Figure 4 Stretch

The lying figure 4 stretch is a floor stretch for the glutes and hips: you lie on your back, cross one ankle over the opposite knee to form a number four, then pull the supporting thigh toward your chest. The pull opens the glute and the deep external rotators around the hip joint, the muscles that tighten after long hours of sitting and often refer discomfort into the lower back. Holding each side for 20 to 30 seconds and breathing out into the position works far better than forcing depth, and two or three rounds per side is plenty after a training session. Runners, cyclists and lifters use it to keep the hip rotation that squatting and a full stride depend on. Because it needs nothing but a mat and happens lying down, it slots easily into a cooldown or an evening mobility routine at home.