glutes
Figure-Four Glute Stretch
Loosen the glutes and outer hips.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Lie on your back with knees bent.
- Cross one ankle over the opposite thigh.
- Pull the supporting thigh toward your chest.
- Hold for 20 to 30 seconds, breathing slowly, then switch sides.
Beginner tips
- Ease into the pull, never force it.
- Breathe slowly and relax your hips.
- Hold steady, don't bounce.
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