Figure-4 Stretch
Demo video coming soon
How to Do It
Lie on your back, cross one ankle over the opposite thigh (forming a “4”), then reach through and gently pull the supporting thigh toward the chest until you feel a stretch in the crossed-leg glute/hip. Keep the head and shoulders relaxed on the floor and breathe slowly. Hold for the prescribed time, then switch sides.
Why It Works
Stretches the glutes and deep hip rotators (including the piriformis) in a supported, relaxed position; the gentle, breath-paced hold improves hip mobility and releases tension in the posterior hip — a commonly tight area for athletes.
Hockey Transfer
Restores the glute and deep-hip-rotator mobility that supports hip range for skating, crossovers, and turns; releasing posterior-hip tension helps maintain the hip mobility and comfort that support efficient skating mechanics.
Coaching Cues
- "Make a figure-4, pull the thigh in"
- "relax the head and shoulders"
- "breathe into the hip"
Common Mistakes
Forcing the pull; lifting the head/tensing; holding the breath; bouncing
Progression / Regression
pull closer or do it seated/standing for more load
smaller range or support the head
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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