Lying figure four: how to do it
In short
A stretch on your back where you cross one ankle over the opposite knee and draw your legs in a little. Works: hips and lower back.
How to do it
- Lie on your back on a mat or folded towel on a non-slip floor. Get down to the floor slowly. Bend both knees, feet flat.
- Cross your right ankle over your left knee and let your right knee open out to the side.
- Lift your left foot off the floor and hold behind your left thigh with both hands.
- Draw your legs in a little, until you feel a mild stretch in the outer hip.
- Stay for 5 slow breaths, never bouncing, then lower your feet and switch sides.
As you go
- Keep your head, neck and shoulders resting on the mat.
- Breathe out slowly. Keep breathing the whole time.
- A little is plenty. Stop before it feels sharp.
What it works
- Works
- hips and lower back
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Gentle
An easier and a harder version
Easier
Keep your bottom foot on the floor and leave your legs where they are, or use the seated figure four.
Harder
Stay for 8 breaths, or draw your legs in a little closer.
Take care
- Hips: stop short of any pinch in the front of the hip.
- Knees: keep your hands behind your thigh, not on your knee, and ease off if your knee feels twisted.
- Back: if your lower back aches, keep the bottom foot on the floor.
- Neck: let your head rest on the mat. Never pull on your head.
Where it is in the plans
In our calisthenics plan: 16 of 28 days, first on day 3, First circuit.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 16 of 28 days: 3 to 4, 6 to 7, 10 to 11, 13 to 14, 17 to 18, 20 to 21, 24 to 25 and 27 to 28 | Day 3, week 1: First circuit | 45 s each side |
| Calisthenics plan, round 2 | 13 of 28 days: 3 to 4, 6, 10, 13 to 14, 17 to 18, 20 to 21, 24 and 27 to 28 | Day 3, week 1: Walkout circuit | 45 s each side |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 3 | 45 s each side | On your back, ankle over knee. Draw legs in. |
| 2 | 10 | 45 s each side | On your back, ankle over knee. Draw legs in. |
| 3 | 17 | 45 s each side | On your back, ankle over knee. Draw legs in. |
| 4 | 24 | 45 s each side | On your back, ankle over knee. Draw legs in. |
In the plan, this move plays as a looping video with a spoken cue.
Lying figure four: day 3 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan