Gluteal Figure 4 Stretch

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.


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

Scroll to Top