Exercise guide
Lying Figure 4 Twisting Torso Stretch
- Beginner
- Isolation
- Timed hold
- Lower legs
- Shoulders
- Upper legs
- Waist
This dynamic stretch combines a hip opener with a spinal twist to improve mobility in the lower back, glutes, and obliques while releasing tension in the upper back. It is highly effective for increasing rotational range of motion and relieving tightness in the posterior chain.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Cross your right ankle over your left knee, creating a 'figure 4' shape with your legs.
- Extend your arms out to the sides in a 'T' position with your palms facing down for stability.
How to do it
- Exhale as you slowly rotate your hips to the left, lowering the sole of your right foot toward the floor while keeping the figure-4 shape.
- Turn your head to the right, looking toward your hand to complete the spinal rotation through the neck and upper back.
- Inhale as you engage your core to pull your legs back to the center starting position.
- Complete the set on one side before switching legs, or alternate sides by resetting the figure-4 position each time.
Form checklist
- Keep both shoulder blades firmly pressed into the floor throughout the entire rotation.
- Maintain a 90-degree angle at the crossed ankle to protect the knee joint.
- Move slowly and with control rather than letting gravity pull your legs down.
- Ensure the twist occurs primarily in the mid-to-lower spine rather than just the hips.
Pro tips
- To deepen the glute stretch, use your left hand to gently guide your right knee toward the floor as you twist.
- Focus on breathing into your ribcage; deep exhales at the bottom of the movement will help the obliques and traps relax into the stretch.
Make it harder
- Hold the twisted position for 3-5 deep breaths to turn the dynamic movement into a static, deep-tissue stretch.
- Actively press the crossed knee away from your torso while in the twist to increase the opening of the hip capsule.
Frequently asked
- What muscles does the lying figure 4 twisting torso stretch work?
- The lying figure 4 twisting torso stretch primarily targets the abs, glutes, obliques, and trapezius, and also works the erector spinae, hamstrings, and quadriceps as secondary muscles.
- What equipment do you need for the lying figure 4 twisting torso stretch?
- The lying figure 4 twisting torso stretch requires no equipment — just your body weight.
- Is the lying figure 4 twisting torso stretch good for beginners?
- Yes. The lying figure 4 twisting torso stretch is a beginner-friendly movement and a strong foundation to build on.
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