2×/week8 weeks
Gentle Start
A conservative 2-day program (plus an optional mobility day) for returning, older or health-flagged lifters.
BeginnerGeneral fitness45 min
MobilityBeginnerIsolation
Figure-Four Glute Stretch
Lying down, ankle over the opposite knee, pull the leg in.
Benefits
- Relieves tight glutes and hips
- Gentle on the back
How to do it
- Flex the foot of the crossed leg
- Pull the bottom thigh towards you
- Head and shoulders relaxed
Common mistakes
- Lifting the head
- Pulling too hard
Starting prescription
- sets
- 2
- Time
- 30 s
- Rest
- 0 s
Safety and limitations
- Knee · Modify
With a severe knee limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Similar
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