How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the figure four glute stretch in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Figure Four Glute Stretch: how to do it and muscles worked

The figure four glute stretch mainly works your glutes. You need bodyweight (no equipment).

Muscles worked

Main

Glutes

How to do the figure four glute stretch

1
Lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left thigh, just above the knee, and flex your right foot.
2
Reach through and hold the back of your left thigh, then gently pull it toward your chest until you feel a stretch in your right buttock. Keep your head and shoulders relaxed on the floor.
3
Hold for 30 to 45 seconds, breathing slowly, then release and switch sides.

Form tip: Keep your crossed foot flexed to protect your knee. Do not pull on your knee itself, and ease off if you feel pinching in the hip.

Common questions

Which muscles does the figure four glute stretch work?: The figure four glute stretch mainly works your glutes.
What equipment do I need for the figure four glute stretch?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the figure four glute stretch in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.