PILATES MOTION ATLAS

Supine Figure-Four Stretch | Self-stretch in 3D

Supine Figure-Four Stretch: supine, glutes and hip external rotation. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Supine Figure-Four Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Supine · Glutes and hip external rotation

A self-stretch for the glutes and hip external rotation. Support your body and stay within a comfortable range.

Starting position

Lie on your back with both knees bent. Rest the right ankle on the left thigh, near the knee.

Movement phases

1. Cross the legs

Rest the right ankle on the left thigh and let the right knee open outwards.

2. Draw the thigh in

Hold the back of the left thigh with the left hand and support the right shin with the right hand, then bring the left leg towards your chest.

3. Hold the stretch

Stop where you feel a stretch in the right buttock.

4. Lower the legs

Lower the left leg first, then uncross the legs.

What to check yourself

Check that you are not pushing hard on the crossed knee and that the pelvis is not twisting.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

NHS — How to stretch after exercising ↗
Self-stretches for the glutes (figure four) and back of the thigh lying down, the inner thigh seated on the floor, the calf using a wall, and the front of the thigh lying on the side.

Open in 3D