How to Do Lying Figure Four
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Exercise Details
Level
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Beginner
Primary Skill
Flexibility
Body Area
Required Equipment
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muscles
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Primary
Glute
Correct Form
1. Lie on your back with both knees bent and feet flat on the floor.
2. Place the left ankle over the right knee, flexing the left foot to protect the knee.
3. Lift your right leg, interlacing fingers behind your right thigh.
4. Gently pull your right thigh toward your chest.
Common Mistake
Ensure your head, shoulders, and tailbone touch the ground.
Pro Tips
1. Focus on deep, slow breaths. Exhale as you ease deeper into the stretch.
2. Press your back into the floor to maximize the hip stretch and protect your spine.
Alternative Exercises
Glute
Cable Pull Through
Cable Pull Through
Beginner
•
Glute
•
Crossover Cable Machine
1. Attach a rope handle to the low pulley of a cable machine.
2. Stand facing away from the machine with your feet shoulder-width apart.
3. Reach down between your legs to grasp the rope handle with both hands.
4. With knees slightly bent, hinge at your hips and pull the rope forward, extending to stand upright.
5. Slowly hinge at your hips to return to the starting position.
Dumbbell Deadlifts
Dumbbell Deadlifts
Beginner
•
Glute
•
Dumbbell
1. Stand with your feet hip-width apart, and hold a dumbbell in each hand with your arms fully extended by your sides.
2. Take a deep breath into your stomach and tighten to brace your core.
3. Bend at your hips and knees, lowering the dumbbell to the ground.
4. Push through heels to stand up straight, squeezing glutes at the top.
Dumbbell Step-Ups
Dumbbell Step-Ups
Beginner
•
Glute
•
Bench
1. Stand in front of a bench, holding a dumbbell in each hand by your sides.
2. Alternate stepping up with each leg.
3. Place the entire foot on the bench and push through the heel.
4. Switch legs at the top of the movement.
Smith Machine Hip Thrusts
Smith Machine Hip Thrusts
Beginner
•
Glute
•
Bench
1. Sit on the floor with your upper back against a bench, positioning the bar across your hips.
2. Grip the bar with an overhand grip to stabilize it and engage your core.
3. Push through your heels to lift your hips, extending until your body forms a straight line from your shoulders to your knees.
4. Squeeze your glutes at the top of the movement, holding for a brief moment.
5. Slowly lower your hips back down to the starting position.
Wide Stance Leg Press 45°
Wide Stance Leg Press 45°
Beginner
•
Glute
•
Leg Press 45°
1. Sit on the machine and place your feet wide apart on the platform.
2. Adjust the seat so that your knees are bent at 90°.
3. Press through your heels to push the platform away, extending your legs without fully locking them.
4. Slowly lower the platform back down by bending your knees.
Barbell Glute Bridges
Barbell Glute Bridges
Beginner
•
Glute
•
Barbell
1. Lie on the floor with your knees bent and feet flat.
2. Place a barbell across your hips, holding it in place with your hands.
3. Push through your heels to lift your hips until your body is in a straight line from shoulders to knees.
4. Slowly lower your hips back down to the starting position.
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