Goodbye, tight hips: I do this simple stretch every single day, and it’s changed my life (and lower back)

woman doing figure four stretch in park — (Image credit: Shutterstock)

I run marathons for fun, and spend most of the day sitting down behind my desk, writing about how you shouldn’t spend hours sitting down for Tom’s Guide — if I didn’t have tight hips, I’d be superhuman.

A few years ago, when my sciatica was really bad, a physiotherapist told me to do the figure-four stretch every day to help relieve tight hips and target the piriformis — the deep hip rotator that sits directly over the sciatic nerve.

Since then, I’ve done the figure-four stretch every single day, and it’s changed my life for the better. Read on to find out more about this wonder stretch for tight hips.

How to do the figure-four stretch

The figure-four stretch, also known as the supine pigeon pose, is one of the most effective movements for opening the hips and relieving lower back tension. Here’s how to do it:

Sam demonstrating prone figure 4 stretch with left leg over right and both legs lifted — (Image credit: Future)

Lie down on your exercise mat, with your knees bent and your feet flat on the floor.
Take both legs up to a tabletop position, so they are both bent at 90 degrees, then cross your right ankle over your left thigh, just above the knee, forming a “figure four” shape.
Keep your right foot flexed to protect your knee.
Hold onto your left leg, interlocking your fingers behind your thigh.
You should feel a stretch in your right glute and outer hip.
Hold for 20 to 30 seconds, breathing deeply, then switch sides.

What are the form mistakes to look out for?

This is a gentle stretch, so if you feel any pain while holding it, stop and seek advice from a physiotherapist or PT. When holding the stretch, keep the crossed foot flexed to engage the muscles around the ankle and the knee, and protect the ligaments.

Keep your head and neck flat against the floor as you reach for your thigh. If you can’t reach without your head peeling off the floor, place a pillow or block under your head so that your neck stays neutral.

You also want to avoid your back arching in this move. Press your tailbone gently down as you hold the figure-four stretch — this will intensify the stretch into your hip, as well as protect your spine.

a woman doing the figure four stretch — (Image credit: Shutterstock)

What are the benefits?

If, like me, you suffer from sciatica, this is one of the best stretches to add to your routine, as it targets the piriformis. This is a deep hip rotator that sits directly over the sciatic nerve. When it is tight, it can compress or irritate the nerve. The stretch lengthens this deep muscle and takes the pressure off the sciatic nerve.

If your glutes and hip rotators are tight, they can pull on your pelvis, straining your lower back muscles. By unlocking the hip muscles, you can relieve this tension. Plus, compared to stretches like pigeon pose, because you perform this one lying down on your back, you won’t put strain on your spine while stretching.

As well as helping you feel more comfortable, you’ll also be working on your overall hip mobility and range of motion during this stretch, which can help during squats, lunges, and deadlifts.

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Jane McGuire is Tom's Guide's Fitness Managing Editor, which means she looks after everything fitness-related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past ten years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone.