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Exercise handout — move better, feel better.
Figure-4 Stretch
Classic posterior hip and piriformis stretch in supine 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
2
Sets
45 sec
Reps / Time
0 sec
Rest
30-60 sec each side
Tempo
Step-by-Step Guide
Set up
- Lie on back with knees bent
- Cross one ankle over opposite knee
- Keep head relaxed on floor
Step 1 of 4
Reach through and grab behind the thigh of bottom leg
Step 2 of 4
Gently pull thigh toward chest
Step 3 of 4
Feel stretch in outer hip of crossed leg
Step 4 of 4
Hold and breathe
Breathing
- Breathe deeply
- Exhale to relax deeper
Form Cues
- Keep crossed foot flexed
- Pull thigh, not shin
- Relax into the stretch
- Keep head down
Common Mistakes to Avoid
- Pulling too hard
- Head lifting off floor
- Foot not flexed
- Holding breath
Safety Information
Stop if sharp knee pain or nerve symptoms.
Progressions
Press knee gently away while pulling
Regressions
Don't pull thigh, just cross and relax
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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.