4.8
(39)

The figure four hip stretch is used to mobilize the hip joint and stretch the hip muscles. It could also be a great way to relieve and prevent back pains.

Time
1-5 Minutes
2-3 times per week

Muscle Group
Chips, Lower Back, Groin, Legs, Knees

Difficulty
Easy

Fitness Type
Stretch

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Safety Tips

Avoid this exercise if you have a knee injury or if your hips are too tight. Do not force this pose on your body because it might not apply to you.

Skipping
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Equipment Required

A yoga mat or a generic exercise mat is essential in this exercise

 Read are reviews on the various types of mats available.

Number of Reps and/or Length of Time

Beginners

1-2 minutes
10 secs hold
Repeat 3 times

Intermediate

2-4 minutes
20 secs hold
Repeat 4 times

Advanced

3-5 minutes
30 secs hold
Repeat 5 times

Instructions

Focus Point:  Resist the urge to twist and keep your back and shoulders as flat as possible.

Step 1
Watch the instructional video, then read the following for clarification.

The figure 4 can be done by laying with your back flat on the floor or a mat.

Step 2
From a completely flat position, bend one knee.

Step 3
The other ankle should be placed on the thigh of the bent leg.

Step 4
With both hands pull the bent leg to your chest, as far as you can.This stretch is resembling the number 4 with your legs. You will feel a stretch in your hips and glutes.

Step 5
Repeat steps 1 to 4 for the other leg.

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Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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