ClapMove · clapmove.com
Exercise handout — move better, feel better.
Gentle Figure-4 Glute Stretch
Modified piriformis/glute stretch performed gently to avoid SI joint stress. Tight glutes can contribute to SI dysfunction.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: towel around thigh
Dosage
2
Sets
25 sec
Reps / Time
15 sec
Rest
20-30 sec hold each side
Tempo
Step-by-Step Guide
Set up
- Lie on your back with both knees bent
- Cross one ankle over the opposite knee
- Keep head and shoulders relaxed
Step 1 of 4
Gently pull the bottom thigh toward your chest
Step 2 of 4
Stop when you feel a mild stretch in the buttock
Step 3 of 4
Keep the stretch gentle - never force
Step 4 of 4
Hold and breathe deeply
Breathing
- Breathe slowly and deeply
- Exhale to relax deeper
Form Cues
- Keep stretch mild - 4-5/10 intensity max
- Relax shoulders and neck
- Keep both hips on floor
- Breathe into the stretch
Common Mistakes to Avoid
- Pulling too hard
- Forcing range of motion
- Letting hips lift off floor
- Holding breath
Safety Information
Keep mild. Stop if causes sharp SI pain.
Progressions
Gradually increase hold time
Regressions
Keep foot on floor instead of pulling
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.