Exercise
GLUTE STRETCH
Form cues
About
The figure-four Glute Stretch is a supine hip external rotation drill targeting the piriformis, gluteus medius, and hip rotator cuff — the muscles most responsible for the deep glute tightness, hip pain, and referred sciatic symptoms that affect desk workers, runners, and lifters. By crossing one ankle over the opposite knee and drawing both legs toward the chest, the exercise achieves a deep piriformis release without requiring hamstring or hip flexor flexibility.
Instructions
Step-by-step technique
Lie on your back
Lie flat on your back with both knees bent and feet flat on the floor. Let your arms rest at your sides.
Feet flat, knees bentCross the ankle over
Cross your right ankle over your left knee, actively flexing the right foot so the toes point toward the shin. The right knee will naturally fall outward, creating a figure-four shape.
Flex the foot — alwaysCheck the first level
You may already feel the stretch in the right glute at this point. If so, stay here and breathe. Only proceed to the next step if you want more depth.
Check intensity here firstDraw the legs in
Reach your hands through the figure-four opening or around the outside of your left thigh and gently draw the left knee toward your chest. Pull the thigh, not the ankle or knee.
Pull the thigh, not the ankleHold and breathe
Hold for 30–60 seconds per side. Breathe slowly and deeply — a long exhale helps the piriformis release tension. Use your elbow to gently press the crossed knee further open if needed.
Long exhale deepens the releaseCommon mistakes
What goes wrong — and why
Not flexing the top foot
Letting the top foot relax (plantar flex) puts the knee in a vulnerable position, as ankle rotation transfers stress directly into the knee joint.
Actively flex the foot of the crossed leg throughout. Pull the toes toward the shin and hold that position.
Pulling the top knee instead of the bottom thigh
Grabbing the crossed knee and pulling it toward the chest compresses the knee joint rather than creating hip external rotation.
Reach through the figure-four or around the bottom thigh. The top knee moves as a consequence, not as the target.
Too short a hold
The piriformis is a deep muscle covered by the large gluteal group — it needs more time to respond than superficial muscles. Ten to fifteen seconds achieves very little release.
Target a minimum of 30 seconds per side, ideally 45–60 seconds. Most people feel the muscle "let go" around the 25–35 second mark.
Variations · Progressions · Regressions
Adaptations for every level
Seated Figure Four
Sit upright in a chair, cross one ankle over the opposite knee, and gently press down on the crossed knee while maintaining an upright spine. More accessible for those who struggle to get down to the floor.
Prone Pigeon Pose
A yoga variation performed face down that achieves a similar piriformis stretch with greater demand on hip mobility. Brings the hip into a deeper position than the supine version.
Standing Figure Four Squat
Stand on one leg, cross the other ankle over the standing knee, then sit back into a single-leg squat. Combines the glute stretch with hip stability and balance training.