Figure-4 Hip Stretch
Step 1 - Lie on your back with knees bent, feet flat on the floor
Step 2 - Place the right ankle on the left knee, creating a figure-4 shape
Step 3 - Thread hands behind left thigh and pull toward your chest
Step 4 - Hold, then switch legs and repeat
Recommended Sets & Time:
Beginner: 2 sets of 45-60 seconds each side, 15 seconds rest
Intermediate: 2-3 sets of 60-75 seconds each side, 10 seconds rest
Advanced: 3 sets of 75-90 seconds each side, 10 seconds rest
What to Focus On:
Deep hip opening - You should feel this stretch deep in your hip and glute muscles
Glute recovery - Allow your glute muscles to lengthen after squats and lunges
Hip flexor release - Feel tension releasing from the front of your hips as well
Relaxed positioning - Let gravity help deepen the stretch while you relax
Modifications:
Easier: Keep your bottom foot on the ground or use a towel around your thigh
Harder: Pull your leg closer to your chest or press on your raised knee
