Omkin
App
Hip OpenersRecovery1 × 45 s per side

Figure-Four Stretch

Release the glutes and deep hip rotators that limit pistols and pigeon-style positions.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
1 × 45 s per side
Target areas
Glutes, Hips
Equipment
No equipment needed

How to do it

  1. 1Lie on your back with both knees bent and feet flat on the floor.
  2. 2Cross one ankle over the opposite thigh just above the knee, flexing the foot.
  3. 3Lift the lower foot off the floor and clasp the hands behind the thigh.
  4. 4Draw the leg gently toward the chest until you feel the stretch in the crossed-over hip.

BreathingBreathe slowly and let the crossed knee soften away on each exhale.

CautionKeep the head and shoulders relaxed on the floor. Stop if you feel pinching in the knee.

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Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.