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Figure 4 Spinal Rotation

Step by step instructions, muscle activation and variants for the Figure 4 Spinal Rotation.

EasyGlutes

About this exercise

The figure 4 spinal rotation is a floor-based mobility stretch that combines a figure-four hip position (ankle crossed over the opposite knee) with a thoracic spinal rotation. It simultaneously stretches the glutes and hip rotators while mobilising the spine, making it a valuable addition to warm-ups and cool-downs.

How to Perform

  • Lie on your back with knees bent and feet flat on the floor
  • Cross your right ankle over your left thigh, just above the knee, forming a figure-4 shape
  • Gently press the right knee away from you to feel a stretch in the right glute
  • Let both legs fall to the left side toward the floor while keeping the upper back flat and arms extended to the sides
  • Rotate your head to the right to deepen the spinal rotation if comfortable
  • Hold the position for the desired time, breathing deeply into the stretch
  • Return to center, switch to the other side, and repeat

Muscle Activation

Primary
Glutes
Secondary
HamstringsObliques

About the Figure 4 Spinal Rotation

The Figure 4 Spinal Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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