The gluteal figure 4 stretch is a great stretch for the gluteal muscles. It stretches the large gluteus maximus, medius and minimus muscles as well as the deep external rotator muscles. It forms part of a number of specific rehabilitation programs including piriformis syndrome, iliotibial band syndrome and hamstring strain.
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Teaching points:
- On your back cross your right ankle over the left knee
- Grip the thigh of your left leg and pull the knee towards you, lifting your foot off the floor
- Pull the knee further towards you to increase the stretch
- 3 sets and hold for 15 seconds
