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Exercise handout — move better, feel better.
Figure-4 Rock (Supine)
Gentle posterior hip mobility exercise performed lying on back with figure-4 leg position.
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
Dosage
1
Sets
90 sec
Reps / Time
0 sec
Rest
hold 1-2 minutes each side
Tempo
Step-by-Step Guide
Set up
- Lie on back with knees bent
- Cross one ankle over opposite knee (figure-4)
- Keep head and shoulders relaxed on floor
Step 1 of 4
Gently pull the thigh of the bottom leg toward chest
Step 2 of 4
Rock the hips gently side to side
Step 3 of 4
Feel stretch in outer hip of crossed leg
Step 4 of 4
Breathe deeply and relax into stretch
Breathing
- Breathe deeply throughout
- Exhale to relax deeper into stretch
Form Cues
- Keep crossed foot flexed
- Relax the hip you're stretching
- Rock gently, don't force
- Breathe deeply
Common Mistakes to Avoid
- Pulling too aggressively
- Tensing the hip being stretched
- Holding breath
- Lifting head off floor
Safety Information
Stop if nerve pain shoots down leg. Avoid if acute knee pain.
Progressions
Gently press knee away while holding
Regressions
Don't pull thigh, just let gravity work
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.