Exercise / 482Illustration

Banded Figure-4 Stretch demonstration

Form illustration

Illustration by RepDB

Mobility / Resistance Band

Banded Figure-4 Stretch

A lying glute stretch in a figure-4 position, using a band to draw both legs toward the chest.

Equipment

Resistance Band

Experience

beginner

Movement

isolation

Primary muscles

Secondary muscles

Glute Medius

Instructions

01
Lie on your back and cross one ankle over the opposite thigh.
02
Loop a band around the supporting thigh.
03
Pull both legs toward your chest with the band.
04
Hold for 20 to 30 seconds, breathing steadily.
05
Switch sides and repeat.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.