Seize the Training Day – Training Tip

Standing Figure-4 Hip Stretch: Small Adjustments, Different Results

I like this stretch because I can easily change what I feel by making small adjustments. At first, I often feel the stretch along the front and outside of my hip and thigh. When I gently press the inside of my knee downward, the stretch shifts deeper into my glutes and the muscles that externally rotate my hip. It's a simple way to explore different areas of hip mobility without forcing the movement.

I also keep my foot dorsiflexed throughout the stretch. For me, that makes my knee feel more stable and comfortable, so I don't let my foot relax or point. I move slowly, stay within a comfortable range of motion, and let my hips tell me where I need the stretch most.

One thing I've learned over the years is that small changes in body position can completely change where you feel a stretch. That's why I like to experiment with angles instead of assuming there's only one "correct" way to perform a mobility drill.