Lying figure-four stretch for tight hips

The lying figure-four is the floor version of the figure-four stretch. You lie on your back, cross one ankle over the other knee and draw that leg toward you. Your back rests on the floor while you stretch the hip, which many people find more relaxed than the seated version. It takes about 50 seconds and needs only a mat or carpet.

It will not fix back pain on its own. Guidance on back pain generally recommends staying active and moving regularly, and short movement breaks are an easy way to do that.

General information, not medical advice. Move gently and stop if anything hurts.

How to do it

Lie on your back with your knees bent and feet flat.
Cross your right ankle over your left knee.
Hold behind your left thigh and draw it toward you until you feel a stretch in your right hip, then switch.

Dose: hold about 20 seconds on each side.

Tip: Keep your head and shoulders relaxed on the floor.

Common mistakes

Lifting your head and shoulders off the floor to reach the thigh. Keep them relaxed and use a towel around the thigh if you cannot reach.
Pulling hard. Draw the leg in only until you feel a gentle stretch.
Holding your breath. Breathe out slowly as you draw the leg in.
Pushing into pain. Ease off or stop.

Easier options

Keep your left foot on the floor and just cross the ankle over the knee, without drawing the leg in.
Loop a towel behind your thigh instead of reaching with your hands.
Shorten the hold, or do the seated figure-four in a chair if getting down to the floor is hard.

This matches the Lying Figure-Four exercise in the Mo app.

When to stop and see a professional

Stop and speak to a doctor or physiotherapist if you notice:

numbness, tingling or weakness in a leg or foot
pain that spreads down a leg
pain that started after an accident, fall or other injury
a hip or knee that locks, gives way or is swollen
pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss

If the stretch causes sharp pain in your hip, knee or back, stop and try the knee-to-chest stretch instead, or ask a professional.

Do this with Mo, a 5-minute guided routine app

Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.

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