Figure 4 Sinal Rotation
Figure 4 Sinal Rotation Exercise Description
This supine, bodyweight stretch pairs a classic “figure 4” hip position with gentle lower‑trunk rotation. It emphasizes the gluteal muscles and deep hip external rotators on the crossed‑leg side (including the piriformis) while promoting controlled rotational mobility through the lumbar/thoracic region. Expect a mild, comfortable stretch in the outer hip and buttock with a light twist through the lower back—never pain. Keep the neck neutral and shoulders grounded to guide the rotation from the hips and trunk, not the arms. Use slow breathing to relax into the position and return to center with control before switching sides. ([na.physitrack.com](https://na.physitrack.com/home-exercise-video/supine-figure-4-stretch?utm_source=openai))
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus, Piriformis
- Assisting Muscles: Gemellus Inferior, Gemellus Superior, Obturator Internus, Quadratus Femoris
- Stabilizing Muscles: Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Extensors, Hip Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Glutes, Glutes
- Movement Direction: Rotational
- Muscle Position: Posterior
- Gender: Male
How To Do The Figure 4 Sinal Rotation Exercise
‘- Lie on your back with knees bent, feet flat, arms out in a “T,” and shoulder blades resting on the floor. ([na.physitrack.com](https://na.physitrack.com/home-exercise-video/supine-trunk-twist?utm_source=openai))
– Cross one ankle over the opposite thigh just above the knee to form a figure “4.” Let the crossed knee relax outward. ([na.physitrack.com](https://na.physitrack.com/home-exercise-video/supine-figure-4-stretch?utm_source=openai))
– Lightly brace your abdomen. Keeping the figure‑4 shape and both shoulders down, slowly lower both legs together toward one side until you feel a gentle stretch in the crossed‑leg hip and along the trunk. Avoid pushing on the knee. ([livestrong.com](https://www.livestrong.com/article/13770017-figure-4-twist/?utm_source=openai))
– Pause and breathe steadily, keeping the neck long and jaw relaxed.
– Return to center with control. Switch the leg cross and rotate to the other side. Keep movement slow and within a comfortable range. ([na.physitrack.com](https://na.physitrack.com/home-exercise-video/supine-trunk-twist?utm_source=openai))
Figure 4 Sinal Rotation Tips
‘- Start lying on your back with knees bent, feet flat, arms in a “T,” and shoulder blades resting on the floor.
– Cross one ankle over the opposite thigh just above the knee to form a clear figure “4.”
– Let the crossed knee relax outward instead of forcing it down.
– Lightly brace your abdomen before you start lowering your legs.
– Keep both shoulders and shoulder blades down as you rotate, so the movement comes from the hips and trunk.
– Lower both legs together slowly toward one side, maintaining the figure‑4 shape.
– Stop when you feel a gentle, comfortable stretch in the crossed‑leg hip and along the trunk, not pain.
– Avoid pushing on the crossed knee to increase the stretch.
– Keep your neck long and jaw relaxed while you pause and breathe steadily in the stretch.
– Return to the center with control, then switch the leg cross and rotate to the other side, keeping the motion slow and within a comfortable range.
Figure 4 Sinal Rotation Beginner Introduction
The supine-figure-4-stretch is a floor-based, bodyweight movement that blends a classic crossed-leg “figure 4” position with a gentle, controlled twist through the midsection. While lying on your back, one leg rests over the other to highlight the outer hip and glutes on the crossed side, along with the smaller deep hip muscles that help rotate the leg. As the legs move together to one side, a mild, rotational stretch is also created through the lower and mid back, offering an easy, twisting sensation rather than an intense pull.
This stretch centers on smooth, steady motion and relaxed breathing rather than force. The shoulders and head remain settled against the ground, so the rotation comes mainly from the hips and trunk instead of pulling with the arms. Many people notice a comfortable opening in the buttock and outer hip paired with a light, supported twist through the spine. Slow breaths enhance relaxation, and each side is taken through the movement with calm, controlled pacing.