Legs · Bodyweight
Figure Four Stretch
How to do the figure four stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Move into the stretch position slowly until you feel a gentle pull on the target muscle. Hold the stretch while breathing deeply, avoiding any bouncing or pain.
- 1Feel a stretch in your glute and piriformis by crossing an ankle over the opposite knee
- 2Pull the bottom leg toward your chest to intensify the stretch
- 3Keep your head and shoulders relaxed on the floor
Common mistakes
- Avoid forcing the knee; allow a gentle stretch
- Don't round your lower back off the mat
- Avoid holding your breath; breathe deeply
Muscles worked
The figure four stretch works the glutes.
- GlutesSupport
- QuadsMinor
- HamstringsMinor
Kovo programs the figure four stretch 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 April 2026.