Banded Figure-4 Stretch

A lying glute stretch in a figure-4 position, using a band to draw both legs toward the chest.

How to do it

1. Lie on your back and cross one ankle over the opposite thigh.
2. Loop a band around the supporting thigh.
3. Pull both legs toward your chest with the band.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Tips

• Keep your head and shoulders relaxed on the floor.
• Let the crossed knee fall open.

Muscles

Primary: Glutes (max)

Secondary: Glutes (medius)