Glute Stretch (Figure Four)

How to do it

1. Sit tall in a sturdy chair with both feet flat on the floor.
2. Cross one ankle over the opposite knee, letting the crossed knee open out to the side.
3. Keeping the spine long, hinge forward from the hips until you feel a stretch through the glute and outer hip of the crossed leg.
4. Breathe slowly, exhaling as you fold a little further forward with each breath.
5. Hold the position for 20 to 30 seconds, then switch sides.
6. Hinge from the hips rather than rounding through the lower back to reach further forward, which is the most common fault.

Muscles worked

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