Exercise
Supine figure-four stretch with the legs supported on a studio wall for glute and hip opening.
Setup instructions
Lie supine on the mat with the hips close enough to the wall to place both feet flat on it. Cross one ankle over the opposite knee in a figure-four shape. Rest the arms by the sides with palms down. Keep the head and shoulders relaxed on the mat.
Breathing cues
Exhale to deepen gently. Inhale to hold. Exhale to release.
Movement steps
- 1Inhale to prepare in the figure-four position.
- 2Exhale to press the top knee gently away from the body.
- 3Optionally draw the bottom foot slightly down the wall to deepen the stretch.
- 4Inhale to hold at a comfortable range.
- 5Exhale to release and switch sides.
Common mistakes
Forcing the knee outward aggressively; lifting the head off the mat; letting the low back arch; holding the breath; crossing the ankle too close to the knee.
Safety notes
Keep the stretch mild and steady. Stop if sharp hip pain or knee discomfort appears.
Connections
Muscles worked
Goals supported
Related exercises
FAQs
Is Wall Figure Four Stretch suitable for beginners?
Yes. The wall supports both legs and the hip opening can stay mild. Cross the ankle above the knee, not on it.
What muscles does Wall Figure Four Stretch work?
The glutes and outer hip of the crossed leg receive the primary stretch. The core keeps the low back relaxed on the mat.
What is Wall Figure Four Stretch good for?
It opens the hips and glutes in a supported position before reformer figure-four and mat glute stretching patterns.
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