Legs · Bodyweight
Figure 4 Sinal Rotation
How to do the figure 4 sinal rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Lie on your back and cross one ankle over the opposite thigh to form a figure 4. Let both legs lower to one side and rotate your spine, feeling the stretch open through the hip and lower back, then hold and switch sides.
- 1An opening stretch through the outer hip and glute
- 2A gentle rotation through your lower back
- 3Both shoulders staying relaxed on the floor
Common mistakes
- Forcing the knees down past comfortable range
- Letting your shoulders peel up off the ground
- Holding your breath through the rotation
Muscles worked
The figure 4 sinal rotation mainly works the glutes, with the lower back and obliques assisting.
- GlutesPrimary
- Lower BackSupport
- ObliquesSupport
- Lower AbsMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the figure 4 sinal rotation for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.