Hip exercise guide
Supported figure-four
Bring the thigh closer. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a safer way to open the existing guided player at this exercise.
Supported figure-four demonstration
Suggested dose
20 seconds each side
Target area
Back of hip
How to do Supported figure-four
- 1Lie with knees bent.
- 2Cross one ankle over the opposite thigh.
- 3Bring the supporting thigh toward you gently.
Both sides: Complete one comfortable side, reset your position, then repeat on the other. Do not force both sides to match.
Open in guided playerMuscles and areas targeted
- • hip flexors
- • gluteal muscles
- • deep hip rotators
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the back of hip. It does not diagnose or treat every cause.
Common mistakes
- Pressing the knee
- Holding your breath
Make it easier
Perform seated with the ankle lower.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the back of hip. Stop and seek appropriate advice if:
- Pain becomes sharp, spreading, or stronger
- New tingling, numbness, or weakness appears
- You feel dizzy, faint, or short of breath
Do not use this exercise to delay care after a major injury or for severe, unexplained, or rapidly worsening symptoms.