Lying figure four

The quick read

What is Lying figure four?

Lying figure four is a floor movement used in stretching and mobility sessions. People often include it when they want to bring attention to hips, glutes. Its value comes from how it fits the person and the routine, rather than how closely the body matches a picture.

The illustration offers orientation. Use your own comfortable range and leave room to breathe normally.

Use it well

How to approach the movement

A mat, rug, or folded towel can make floor contact more comfortable. Plan the transition down and back up before you begin, especially if kneeling or balance is difficult.

Enter gradually, pause where the sensation is mild and clear, and come out with the same control. Bouncing, forcing, or holding your breath usually adds effort without making the movement more useful.

Step-by-step instructions

1. Lie on your back with your knees bent and feet flat.
2. Cross one ankle over the opposite thigh.
3. Hold behind the supporting thigh and gently draw it toward you.
4. Release and repeat on the other side.

Helpful cue

Keep the crossed foot flexed and your head on the mat.

Make it gentler

For less intensity, leave the supporting foot on the floor.

Movement precautions

Use care with hip problems or recent injuries. Release if the stretch hurts.

Routines that include this movement

• Hips II · 12 min
• Lower Back II · 15 min
• Pelvic Tilt II · 10 min
• Post Exercise I · 5 min

Safety

When to choose another option

Stop with sharp pain, tingling, numbness, dizziness, weakness, or symptoms that travel. If you are managing an injury, recent surgery, pregnancy-related concern, joint instability, or persistent pain, ask a qualified clinician how this movement should be adapted.